Designed for anyone with some clean & jerk experience who wants to improve. The program combines both strength and technique work.
Level 1 and Level 2 are heavily comprised of partial lifts and accessory exercises. These are designed to target and improve the most common deficiencies in the clean & jerk:
Level 1: Overhead strength/stability and jerk footwork
- Level 2: Pulling strength and speed in the transition/change-of-direction
Level 3 reduces the partial/accessory volume and puts all the pieces together with more frequent emphasis on the full clean & jerk.
Levels 1 and 2 each contain 6 weeks of training, written as 3 training days/week (with at least 1 recommended day of rest between each). Level 3 runs for 9 weeks.
Any level can be performed as a standalone program, or you may work your way through all 3 levels, in order, for the greatest training effect.
The training may be performed as a standalone program or in combination with other training. If you’re performing in conjunction with other training, we recommend you stay as fresh as possible for each day of the snatch program.
To get most out of the program, we recommend you:
- BE CAUTIOUS about performing any additional intense training while on the program(s)
- CONSIDER making off-days full rest/recovery days
- DON’T do things on your off days that may reduce your speed on training days
Are you ready to start clean & jerking more? Jump on our program today.
Individual program is delivered as a static PDF with base percentages. Group program includes unlocked Excel file to input maxes and calculate custom training weights.