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Discover Your Perfect Free Snatch Training Program

Choose Your Focus Area

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.

Available training programs
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Program 1: Power Snatch, Back Squat, Strict HSPU

Find the Right Free Weightlifting Program

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.

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.
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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Woman who is following the free snatch training program and performing the snatch
Are you ready to perfect your lifts and unleash your power?

Program Breakdown

Our weightlifting-focused training program is designed to sharpen your technique and build explosive strength. Whether you're working on the clean, jerk, snatch, or clean & jerk, this free program will guide you every step of the way.

Session 1: Build Strength for a Better Snatch

  • Back Squat: 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: 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.

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Program 2: Power Snatch, Back squat, T2B

Find the Right Free Weightlifting Program

Unlock your full potential with this comprehensive free Back Squat training program.

Designed to help you develop strength, refine technique, and improve your overall fitness, this program places a strong emphasis on back squat progressions while incorporating weightlifting, gymnastics, and conditioning work.

Why Choose This Program?

Back Squat-Centric Focus: Structured progressions to help you increase strength and refine your squat technique.
Comprehensive Training: Includes Olympic lifts, gymnastics, and conditioning to support overall fitness.
Progressive Overload: Week-by-week programming to ensure steady progress.
Completely Free: Get professional programming at no cost.
Whether you're looking to boost your squat numbers or enhance your full-body performance, this program is your roadmap to success.
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Man who is following the free clean and jerk training program and performing the clean and jerk
Are you ready to perfect your lifts and unleash your power?

Program Breakdown

This free training program features five dynamic training sessions each week, including back squat progressions, Olympic lifts, and challenging WODs. The back squat is a cornerstone of strength, and this program will ensure you develop the stability, power, and control needed to excel.

Session 1: Power Snatch and Back Squat Technique

  • Power Snatch Progression: Build explosiveness with a progressive cycle, starting with sets of 4 and working down to heavy singles.
  • Back Squat: Focus on tempo and paused squats to improve control and build strength in the bottom position.,

WOD

A high-intensity workout to integrate barbell skills with functional conditioning.

Pump Work

Target accessory movements to support your squat and snatch progress.

Session 2: Clean and Press Strength

  • Clean and Press: Combine these two lifts for a full-body strength session.
  • Extra Gymnastics: Enhance coordination and core strength with targeted gymnastics progressions.

WOD

A functional workout to build endurance and test your skill development.

Session 3: Back Squat Focus

  • This session centers on building your back squat strength through progressive overload.

    • Back Squat Progression:
      • Weeks 1-2: Build from heavy sets of 5 reps.
      • Weeks 3-4: Work to heavier doubles for max strength.
    • Pull Work: Strengthen your posterior chain and upper back for better squat mechanics.

    WOD

    A challenging workout to test your strength under fatigue.

    Accessory Work

    Supplemental exercises designed to improve stability and mobility for squatting.

Session 4: Snatch and Deadlift

  • Snatch: Relaxed practice focusing on the squat snatch to refine your form.
  • Deadlift Progression: Build strength and power with structured deadlift sets.
  • Toes to Bar (T2B): Gymnastics work to develop core strength and grip.

WOD

A high-intensity finisher to round out the session.

Session 5: TeamWOD

  • Long Workout (30-60 min): Partner up for an endurance-focused team workout that builds camaraderie and mental toughness.
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