This free training program is designed to help athletes improve their snatch technique, build total-body strength, and develop metabolic conditioning.
It includes focused strength exercises, technical Olympic lifting drills, and intense conditioning WODs to ensure a balanced and effective training experience.
Whether you’re advancing your snatch training or looking for a structured free training plan, this program has it all.
The first session focuses on foundational strength and metabolic conditioning. It starts with back squats, designed to build lower-body power and endurance. You’ll complete 4 sets of 6 reps at a consistent weight, ensuring proper form and leaving 2 reps in reserve (RIR 2). This is followed by a superset of push presses and dumbbell bent-over rows. Both exercises are performed in 4 sets, targeting upper-body pushing and pulling strength while maintaining balance between muscle groups.
To wrap up the session, you’ll take on a high-intensity WOD featuring a 30-20-10 rep scheme. This workout combines power cleans, shoulder-to-overhead presses, and burpees over the bar. It’s a time-capped workout (15 minutes), designed to test your endurance, agility, and explosive power while reinforcing key movement patterns needed for functional fitness.
This session emphasizes clean training and gymnastics skill development. You’ll begin with a clean complex performed from blocks. This technique focuses on squat cleans and power cleans, helping you refine your movement patterns and build explosive power from the knee position. The first phase follows an E2MOM (every 2 minutes on the minute) format for 10 minutes, followed by an EMOM alternating squat cleans and power cleans for 8 minutes.
The session then transitions into gymnastics skill work with kipping handstand push-ups. You’ll start with one max-rep set, testing your capacity, and then complete 4 sets of negative reps with a 4-second descent to build control and strength.
The WOD alternates between two AMRAPs (as many rounds as possible): one focused on shuttle runs and bike sprints, and the other incorporating kettlebell clean and jerks with ring rows. This dynamic setup challenges your cardiovascular endurance while targeting functional strength and mobility.
The final session is dedicated to snatch training, posterior chain strength, and conditioning. You’ll perform 6 sets of a snatch complex that includes snatch pulls, power snatches, and hang power snatches. This progression focuses on improving your snatch technique while building explosive power.
Next, you’ll tackle tempo deadlifts, with 4 sets of 5 reps at a controlled 4-second descent. This movement reinforces posterior chain strength, barbell control, and overall stability.
The session concludes with a 15-minute AMRAP, blending kettlebell swings, box jump-overs, and gymnastic movements like toes-to-bar. This WOD combines skill work and cardiovascular conditioning, delivering a well-rounded workout to cap off the program.
This free program offers a structured yet flexible approach to mastering the snatch. By combining technique work, strength exercises, and conditioning, it ensures comprehensive progress. Whether you’re focused on improving your snatch training or need a free training program to boost overall fitness, this plan provides everything you need to succeed.
The first session emphasizes controlled strength work and dynamic conditioning. You’ll begin with pause back squats, performing 5 sets of 4 reps with a 3-second pause in the bottom position of the first rep. This movement enhances control, positional strength, and explosive power. RIR (reps in reserve) is set to 2, ensuring you maintain form and intensity without reaching failure.
Next is an upper-body pairing of strict presses and chin-ups. Both exercises are performed for 4 sets of 4 reps, with RIR 1-2 for the strict press to promote strength gains. For chin-ups, bands can be used for assistance, ensuring proper execution.
The WOD for this session is a fast-paced, four-round workout with a 20-minute time cap. You’ll alternate between calories on the bike erg, rope pulls or climbs, power cleans, front squats, and burpee double jumps over the bar. With a one-minute rest between rounds, this WOD pushes your endurance while incorporating full-body functional movements.
The second session focuses on clean progression and gymnastics skill refinement. The clean complex includes 6 sets of power cleans, hang power cleans, and squat cleans with a 4-second pause in the bottom position. This technical work helps build strength, timing, and precision. Weight increases over the first three sets, then remains consistent for the final three.
Kipping handstand push-ups are the gymnastics skill of the day. Perform 5 sets at 50-60% of your max reps from last week, maintaining consistency and control. Rest 1-2 minutes between sets, and adjust your setup (ab-mats or hand positioning) as needed.
The WOD is a 12-minute AMRAP featuring alternating dumbbell snatches, gymnastic core movements like knee raises or toes-to-bar, and dumbbell step-overs. Every 3 minutes, you’ll interrupt your progress to perform 10 burpee box jump-overs. This workout builds strength, endurance, and coordination.
The session concludes with accessory work, including Lu raises and narrow-grip overhead squats. These movements improve shoulder stability and mobility, with 3 rounds performed at moderate intensity.
The final session focuses on snatch progression, posterior chain strength, and functional conditioning. Begin by building to a heavy set of 2 power snatches over 5-7 sets, aiming for RIR 0-1. After finding your top set, perform 8 sets of 2 power snatches every 30 seconds at 65-70% of the top weight. This format develops explosive power and snatch consistency under fatigue.
Deadlifts follow, with 5 sets of 4 reps using 80% of your 1-rep max. Each rep requires a reset at the bottom, emphasizing form and power generation. Rest for 2-3 minutes between sets to ensure maximal effort.
The session concludes with a 5-round WOD combining double dumbbell devil’s presses, burpee pull-ups, ski erg calories, and double dumbbell farmer lunges. This workout is capped at 30 minutes, challenging your strength, endurance, and mental toughness.
This program blends snatch-specific drills, strength training, and conditioning to ensure a well-rounded approach. Whether your goal is to enhance snatch performance or improve overall fitness, this structured plan provides clear progressions and variety. With technical focus and functional intensity, it’s the perfect free training program to take your fitness to the next level.
Start today and elevate your snatch technique and functional strength!
The first session begins with back squats to build lower-body strength and explosiveness. Start with 3 sets of 3 reps at a consistent weight, leaving 1-2 reps in reserve (RIR 1-2). Afterward, perform 3 sets of 2 reps at 103-106% of the initial weight. This progressive overload enhances both strength and confidence under heavier loads.
Following the squats, you’ll perform a push-pull superset of seated dumbbell shoulder presses and pull-ups. Both movements consist of 4 sets of 6 reps, emphasizing upper-body strength and balance. Adjust pull-ups with bands as needed to ensure proper form and execution.
The WOD alternates between two one-minute AMRAP intervals for six rounds. In the first interval, you’ll perform 10 double kettlebell thrusters followed by max box jump-overs. In the second, you’ll complete 15 kettlebell swings and max ring rows or pull-ups. This high-intensity format challenges your endurance, power, and agility.
This session prioritizes clean technique and gymnastics skill development. Start with a clean complex comprising squat cleans, thrusters, and hang power cleans. Perform 5 sets, gradually increasing weight to build strength and technical precision. Follow this with 3 sets of 3 banded clean pulls, which emphasize explosive bar speed and proper pull mechanics.
Kipping handstand push-ups are next, performed in an E2MOM (every 2 minutes on the minute) format. Combine 7 line-facing burpees with 40-50% of your max handstand push-up reps from earlier weeks. This sequence reinforces gymnastics endurance and dynamic strength.
The WOD focuses on rowing intervals. Over 8 rounds of 60 seconds on and 90 seconds off, aim for maximum calories on the rower. Your score is determined by the round with the lowest calorie count, encouraging consistency and pacing across all intervals.
Accessory work includes dumbbell pullovers and L-sit holds on the bar for 3 rounds. These exercises enhance shoulder stability, core strength, and mobility, rounding out the session with functional accessory training.
The final session emphasizes snatch technique, posterior chain strength, and metabolic conditioning. Begin with an E2MOM (every 2 minutes on the minute) snatch complex, performing hang squat snatches and an overhead squat. Gradually increase weight over 12 minutes, focusing on precision and explosiveness. This is followed by an EMOM with a single hang squat snatch and a 3-second pause in the bottom position, reinforcing positional stability and strength.
Deadlifts are next, with 5 sets of 3 reps at 70-75% of your 1RM. The short rest interval of 30 seconds between sets challenges your capacity for repeated maximal effort, targeting posterior chain endurance and strength.
The session concludes with two WODs. The first is a 4-round sequence combining wall walks and power cleans, with a 2-minute rest before the second WOD. The second WOD also consists of 4 rounds, featuring hang clusters and burpees over the bar. Both workouts emphasize full-body endurance, power, and agility, with a 20-minute time cap ensuring intensity throughout.
This program offers a holistic approach to developing snatch performance and overall fitness. By combining progressive Olympic lifting drills with functional strength and high-intensity conditioning, it ensures technical growth and physical adaptation. Whether you're refining your snatch technique or building general fitness, this free training program provides a clear and structured path to success.
The first session focuses on heavy squats, upper-body strength, and a challenging conditioning workout. Begin by building to a heavy 1-rep max back squat, increasing the load over 5-7 sets until reaching RIR 0-1 (the point of near failure). After hitting your top lift, drop to 80% for a set of 3 reps and then to 70% for a set of 4 reps, reinforcing strength and endurance.
Next, perform a superset of bench press and one-arm dumbbell rows. Both movements consist of 4 sets, focusing on hypertrophy and strength balance. Bench presses use RIR 1, ensuring the weight challenges but doesn’t compromise form. The one-arm rows are performed for 6 reps per arm, targeting back strength and stability.
The WOD features an alternating rep scheme of pull-ups (or ring rows) and squat cleans, progressing through a ladder of increasing weights for the squat cleans. The pull-ups and ring rows alternate in volume, while squat cleans scale up in intensity each round. This for-time workout tests strength, agility, and muscular endurance.
This session emphasizes clean technique, gymnastics endurance, and cardio conditioning. Start with a clean complex combining clean pulls and squat cleans, working at 75% and 85% of your 1-rep max squat clean. Alternate between these percentages for three rounds, resting 2-3 minutes between sets. Then, using 85%, perform 5 single squat cleans with a 1-minute rest between lifts to refine power and consistency.
Kipping handstand push-ups follow, with 4 sets performed at 70-80% of your max reps from week 1. Adjust the difficulty to match your prior progress, using ab-mats if needed.
The WOD is an 18-minute EMOM (every minute on the minute) cycling through a range of movements, including rowing, burpee over parallettes, biking, kettlebell swings, and skiing. This rotation challenges cardiovascular capacity while integrating strength and endurance across multiple modalities.
The third session prioritizes snatch training and posterior chain development. Start by building to a heavy 1-rep power snatch over 5-7 sets, focusing on technique and explosiveness. After establishing your max, drop to 80% and perform 4 singles with a 3-second pause in the catch position, emphasizing positional strength and stability.
Romanian deadlifts follow, with 3 sets of 10 reps at a moderate intensity. This movement targets the posterior chain, improving flexibility and strength in the hamstrings and glutes while keeping RIR 1-2 for safety.
The session concludes with a 6-round interval WOD alternating between two segments. In the first, perform dumbbell hang clean and jerks followed by max reps of toes-to-bar or similar gymnastic core movements. In the second, complete dumbbell thrusters and max push-ups. Each minute alternates between segments, blending strength and conditioning under fatigue.
This program is specifically tailored to improve snatch technique, increase total-body strength, and enhance functional fitness. With structured progressions in Olympic lifting and varied conditioning workouts, it ensures well-rounded development. Whether you're looking for a free training program to master your snatch or to elevate your fitness, this plan delivers effective and scalable solutions.
Start with a leg-intensive combination of dumbbell lunges followed by bodyweight jumping lunges. Perform 4 sets of 10 dumbbell lunges immediately transitioning into 10 jumping lunges, with 1-2 minutes of rest between sets. Choose a challenging dumbbell weight held in a farmer’s hold to maximize strength gains and stability.
Next, tackle a superset of 1.5 strict presses and gorilla rows. The 1.5 strict press incorporates a partial rep before completing the full press, increasing time under tension and building overhead strength. Gorilla rows, performed for 10 alternating reps, target unilateral back strength and stability.
The WOD features a 16-minute EMOM alternating between power clean & jerks, bar-facing burpees, calorie ski erg, and rest. The first and third minutes alternate tasks each round—clean & jerks one round, burpees the next—while the second and fourth minutes remain constant. This structure blends explosive lifts, cardio, and gymnastics for a full-body conditioning challenge.
Begin the session with a single max set of kipping handstand push-ups, maintaining the progression established in earlier weeks. Warm up thoroughly and aim to match or exceed prior benchmarks.
Follow this with a 12-minute E2MOM clean complex. Each set consists of a power clean, hang squat clean, low hang power clean, and front squat. Gradually increase weight over the 6 rounds to improve clean technique, power, and positional strength.
The workout consists of three separate 8-minute AMRAPs, each focusing on different movement combinations:
The third session highlights snatch technique, posterior chain strength, and extended conditioning. Begin with a snatch complex of hang power snatch, overhead squats, and power snatch. Perform 5 sets, progressively increasing the weight to build confidence and technical precision.
Next, complete 3 sets of 8 deadlifts with RIR 2, focusing on controlled lifts to strengthen the posterior chain. Rest 2 minutes between sets for optimal recovery.
The conditioning segment includes two 15-minute AMRAPs. The first focuses on moderate-paced rowing, interrupted every 4 minutes with 20 wall balls and 6 burpee box step-overs. After a 3-minute rest, transition to the second AMRAP, which mirrors the structure but replaces the rower with the Assault Bike. These workouts target endurance and mental toughness while integrating explosive and functional movements.
This program combines technical snatch progressions, strength work, and dynamic conditioning, making it a well-rounded plan for athletes aiming to improve their snatch technique and overall performance. The balance of heavy lifts, skill development, and high-intensity workouts ensures steady progress while building strength, stamina, and movement proficiency.
