Discover Your Perfect Free Snatch Training Program

Welcome to your ultimate destination for a free training program tailored to help you master the fundamentals of fitness.

Whether you’re looking to build raw strength, refine your weightlifting technique, or conquer advanced gymnastics skills, we’ve got you covered.

The focus area of the below programs are snatch. Choose and unlock a training program designed to elevate your performance and help you achieve your goals.

Why Focus on the Snatch?

The snatch is the pinnacle of weightlifting—a lift that demands speed, strength, mobility, and precision.

This program takes a systematic approach to help you master every aspect of the snatch, from your setup and pull to the catch and lockout.

By targeting snatch-specific strength and mobility while incorporating general fitness elements, this free training program ensures your progress is consistent and sustainable.

Power Snatch, Back Squat, Strict HSPU

Unlock your full potential in weightlifting with this specialized free training program focused on improving your snatch technique, strength, and power.

Whether you're chasing a personal record or refining your form, this program is designed to help you dominate the snatch while building overall strength and fitness.

Program Overview

This training program centers around the snatch, offering structured progressions and targeted sessions to help you master this complex lift.

With additional focus on strength and conditioning, you'll develop the mobility, explosiveness, and control needed to excel in the snatch and beyond.

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Program Breakdown

Session 1: Build Strength for a Better Snatch

Session 2: Skill Development & Technique

Session 3: The Snatch Session

Session 4: Long Team WOD

Session 1: Build Strength for a Better Snatch

Back Squat (Hygge): Develop the foundational strength and mobility needed for a stronger, more stable snatch.
- Week 1: 4x6.
- Week 2: 5x4, incorporating a 3-second pause in the bottom.
- Week 3: 3x3 + 3x2.
- Week 4: Heavy single to push your limits.
Press & Pull: Accessory movements to strengthen the shoulders and upper back, essential for a strong snatch lockout.
WOD: Conditioning workout to enhance stamina and functional fitness.

Session 2: Skill Development & Technique

Clean: While the snatch is the star, this session includes clean work to improve overall barbell movement and explosiveness.
Kipping HSPU: Focus on overhead strength and control to support your snatch performance.
WOD: Integrative workout combining strength, skill, and conditioning.
Accessory Work: Targeted exercises to improve mobility and strengthen snatch-related muscles.

Session 3: The Snatch Session

This is where the magic happens. Every detail in this session is designed to take your snatch to the next level.

Power Snatch (Hygge): A progressive snatch cycle:
- Week 1: Snatch complex drills to refine technique and coordination.
- Week 2: Heavy doubles to develop power and confidence.
- Week 4: Max out with a heavy single, testing your progress.
Deadlift: Build a stronger pull for your snatch with deadlift progressions.
WOD: An explosive workout to integrate your strength and conditioning improvements.

Session 4: Long Team WOD

Team Workout (30-60 min): A fun and challenging endurance session designed to complement your snatch work by improving overall fitness, teamwork, and mental toughness.

Why Choose This Program?

Snatch-Focused Progressions: Dedicated sessions and drills to refine your technique and build strength for the snatch.
Comprehensive Training: Includes squats, pulls, accessory work, and conditioning to support your snatch performance.
Proven Results: A structured plan that builds week by week for measurable progress.
Completely Free: Get expert programming at no cost, designed to help you succeed.

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