Free Clean and Jerk Training Program: Strength, Power, and Endurance

Session 1: Clean & Jerk Complex, Rope Climb Skills, and Functional WOD

Clean & Jerk Complex

Perform 6 sets of the following complex:

• 1 power clean
• 1 squat clean
• 2 split jerks

Gradually build up in weight over the 6 sets. This sequence focuses on barbell cycling efficiency, squat clean depth, and overhead stability in the split jerk. Rest as needed between sets to maintain quality lifts.

Rope Climb Skills and Conditioning

Complete two rounds of rope climb progressions, including:

• Sitting foot locks to a hanging position
• Vertical jumps with foot locks
• Rope-hanging knees-to-elbows
• 1-2 rope climbs (go as high as possible)

After practicing technique, perform 4 rounds for time of:

• 1 rope climb (2 for intermediate athletes)
• 10/14 calorie Assault Bike

This conditioning segment combines grip strength, pulling power, and endurance, with a time cap of 8 minutes.

WOD: Full-Body AMRAP Challenge

Part 1:

• 10 rounds of:
  • 2 thrusters
  • 4 bar-facing burpees
  • 6 knee raises, knees to elbows, or toes-to-bar

Part 2:

• 3 rounds of:
  • 7 shuttle runs
  • 7 burpees to target
  • 12/15 calories on the Ski Erg

The time cap for the entire workout is 22 minutes, challenging stamina and power output across multiple modalities.

Accessory Pump Work

Complete 3 rounds of:

• 8 double dumbbell strict presses
• 8-10 double dumbbell push presses
• 2-4 wall walks with lateral steps (4 steps per side)

Rest 60-90 seconds between rounds. This sequence strengthens shoulders, core stability, and coordination.

Session 2: Snatch, Back Squat, and DB Conditioning

Snatch Complex

Perform an E2MOM (every 2 minutes on the minute) for 10 minutes:

• 1 power snatch
• 1 low hang squat snatch

Then, with the same weight, complete 3 sets of:

• 1 hang squat snatch with a 3-second pause in the bottom position

This session refines bar path precision, overhead positioning, and bottom stability.

Back Squat Progression

Build to a heavy 6-rep max over 4 sets, with RIR 0-1. After finding your max, perform 4 sets of descending reps:

• 5, 4, 4, and 3 reps with the same weight.

Rest as needed between sets to maintain focus and form.

WOD: 13-Minute AMRAP

Complete an ascending ladder (3-5-7-9-11-13…) of:

• Dumbbell snatch
• Dumbbell hang clean
• Dumbbell shoulder to overhead
• Dumbbell box step overs

This workout builds full-body strength, endurance, and dumbbell cycling efficiency.

Session 3: Deadlift, Pull Strength, and EMOM WOD

Deadlift Progression

Perform 5 sets of 5 deadlifts, using RIR 1-2. Focus on proper bracing and control to build posterior chain strength. Rest 2 minutes between sets.

Pull-Up Strength

Complete 5 sets of tempo pull-ups:

• 3 reps with a 2-second pause at the top and a 4-second controlled descent.

Use a band for assistance or add weight if possible. Rest 1-2 minutes between sets to maintain quality.

EMOM WOD: Clean and Jerk Circuit

Work for 16 minutes in this EMOM format:

1. Two rounds of:
   • 3 deadlifts
   • 2 hang power cleans
   • 3 shoulder to overhead presses
   • 1 front squat
2. 12/15 calories on the Assault Bike
3. Two rounds of:
   • 5 ring rows or pull-ups
   • 5 kipping leg raises or toes-to-bar
4. Rest

This workout emphasizes barbell cycling, pulling strength, and aerobic conditioning, integrating clean and jerk fundamentals into a high-intensity format.

Why This Program Excels for Clean and Jerk Training

This clean and jerk training program is structured to improve technique, develop strength, and enhance conditioning. With targeted progressions, rope climb integration, and diverse WODs, it provides a balanced approach for mastering the clean and jerk.

If you’re looking for a free training program to elevate your clean and jerk performance, this plan delivers everything you need to succeed. Start today and unlock your Olympic lifting potential!

Session 1: Clean and Jerk, Rope Climb Skills, and Full-Body WOD

Clean & Jerk Complex

E2MOM (every 2 minutes on the minute) for 10 minutes:

• 1 power clean
• 1 low hang power clean
• 1 power jerk

Gradually build weight over the 6 sets. Then, with 100-110% of your top weight:

• 4 sets of 1 power clean + 1 power jerk
  Rest 2 minutes between these sets to maintain intensity.

Rope Climb Skills

Complete 3 rounds of:

• 3 rope handless holds (focus on foot locks to hold your body)
• 3 jumps with first foot placement
• 1-2 full rope climbs (as high as possible)

Then perform an E2MOM for 8 minutes:

• 10 jumping squats
• 5 burpees
• 1-2 rope climbs

This session builds grip strength, climbing efficiency, and lower-body explosiveness.

WOD: 6 Rounds for Time

Complete 6 rounds of:

• 6 power cleans
• 6 knee raises, knees to elbows, or toes-to-bar
• 6 burpee-over-bar

Time Cap: 10 minutes. This workout develops barbell cycling speed, core endurance, and explosive power under fatigue.

Accessory Work

3 rounds:

• 10 wide-elbow ring rows
• 6-10 push-ups or jumping push-ups to plate

Rest as needed between rounds to maintain form. This accessory work targets upper-body pulling and pushing strength.

Session 2: Snatch, Squats, and AMRAP WOD

Snatch Complex

Perform 6 sets of:

• 2 touch-and-go power snatches
• 1 squat snatch

Gradually increase weight over the first 3 sets and maintain that weight for the last 3 sets.

Then, with the same weight:

• EMOM for 5 minutes: 1 squat snatch with a 2-second hold in the catch position.

This session focuses on barbell control, speed, and overhead stability.

Front Squat Strength

4 sets of 4 tempo front squats with a 3-second descent. Rest 2-3 minutes between sets. Work at RIR 1-2 to build strength while maintaining technique.

WOD: 16-Minute AMRAP

Start with one round of:

• 13 double dumbbell burpee deadlifts
• 30 single unders or single crossovers
• 200m run
• 13 double dumbbell hang clean and jerks
• 30 single unders or single crossovers
• 200m run
• 13 double dumbbell devil’s press
• 30 single unders or single crossovers
• 200m run

With the remaining time:

• 15 GHD sit-ups
• 10 double dumbbell overhead lunges
• 10 ring rows or pull-ups

This workout tests full-body strength and stamina while cycling through functional movements.

Session 3: Deadlift, Pull Strength, and EMOM Conditioning

Deadlift Progression

Build to a heavy 4-rep deadlift over 5-7 sets, working to RIR 0-1. After reaching your max, perform:

• EMOM for 4 minutes: 2 deadlifts at the same weight.

Accessory Work

Perform 4 sets of:

• 8 incline chest-supported dumbbell rows
• 8 bent-over reverse dumbbell flyes

Rest for 1 minute between rounds. This combination strengthens the posterior chain, upper back, and shoulders.

EMOM WODs

1. First EMOM (8 minutes):
   • 18 kettlebell swings
   • 16-18 box jump overs

Rest for 3 minutes.

2. Second E2MOM (8 minutes):
   • 12/15 calories on the Assault Bike
   • 10 kettlebell push presses

These intervals combine explosive power, cardio endurance, and upper-body strength under fatigue.

Why This Program Excels for Clean and Jerk Training

This program is designed to refine clean and jerk technique, increase strength, and build conditioning. Through carefully structured progressions, it ensures consistent development in Olympic lifts while enhancing overall fitness.

If you’re searching for a free clean and jerk training program, this plan provides the tools and structure to take your lifting and performance to the next level. Start today and unlock your potential!

Session 1: Clean and Jerk, Rope Climb, and EMOM WOD

Clean & Jerk Progression

Build to a heavy 1-rep clean and jerk over 5-7 sets, working at RIR 0-1 to push near maximum effort while maintaining form. Choose the clean and jerk style (power, squat, or split) that works best for you.

After reaching your max, drop to 65-70% of the weight and perform:

• 3 sets of 4 touch-and-go (TNG) clean and jerks.
  Rest 1-2 minutes between sets to maintain intensity.

Rope Climb Skills

Skill Work (2 rounds):

• 3 rope handless holds (practice foot locks and stability)
• 3 jumps with first foot placement
• 1 rope climb

Conditioning (2 rounds):

• 2 rope climbs
• 10/12 calories on the Assault Bike at a moderate pace
• 1 rope climb
• 10/12 calories on the Assault Bike at a moderate pace
• 2 rope climbs

Rest 2 minutes between rounds. This combination develops grip, pulling power, and endurance.

WOD: 15-Minute EMOM

Cycle through the following stations for 15 minutes:

1. 10m double kettlebell front rack walking lunges
2. 15-second Assault Bike sprint
3. 13 double kettlebell jerks
4. 70 single unders or 40 double unders
5. Rest

This EMOM builds strength, endurance, and coordination, integrating functional and conditioning movements.

Session 2: Snatch, Split Squats, and Time-Based WOD

Snatch Complex

Perform 6 sets of:

• 1 squat snatch
• 1 snatch balance
• 2 overhead squats

Afterward, maintain the same weight for an EMOM 5:

• 2 squat snatches per minute.

This complex focuses on bar path precision, balance, and bottom stability.

Front Foot Elevated Barbell Split Squats

Perform 4 sets of 6 reps per leg. Rest 2-3 minutes between sets. Work at RIR 2-4 to ensure controlled movements and proper muscle engagement. This accessory lift strengthens the legs and improves stability for Olympic lifts.

WOD: 4 Rounds for Time

Complete 4 rounds of:

• 30/42 calories on the rower
• 3 power cleans at 80% of your 1RM power clean
• 15 ring rows or pull-ups
• 30 air squats

Time Cap: 23 minutes. This workout challenges power, endurance, and functional strength.

Session 3: Deadlift, Pull Strength, and High-Volume WOD

Deadlift Progression

Build to a heavy 2-rep deadlift over 5-7 sets, working to RIR 0-1. Then perform an E2MOM for 6 minutes:

• Minute 1: 1 rep at 95% of your top weight
• Minute 2: 2 reps at 80%
• Minute 3: 3 reps at 70%

This progression develops maximal strength and controlled barbell movement.

Chin-Ups

Complete 4 sets of 5 reps. Add weight if possible or use a band for assistance. Rest 2 minutes between sets.

WOD: Full-Body Endurance Challenge

For time, complete:

• 2000/2600m on the bike
• 50 dumbbell squats
• 40 knee raises, knees to elbows, or toes-to-bar
• 30 dumbbell snatches
• 20 burpee box jumps
• 6 wall walks
• 2000/2600m on the bike

Time Cap: 24 minutes. This workout tests endurance, mental toughness, and functional strength.

Why This Program Excels for Clean and Jerk Training

This program combines heavy barbell lifting, gymnastics, and conditioning for a well-rounded approach to clean and jerk training. Each session incorporates progressions, accessory work, and functional WODs to build strength, endurance, and technical proficiency.

If you’re looking for a free clean and jerk training program, this plan offers everything you need to improve your Olympic lifting and overall fitness. Start today and elevate your performance!

Session 1: Clean & Jerk Complex, Rope Climb, and AMRAP WOD

Clean & Jerk Complex

Perform 5 sets of the following complex:

• 1 squat clean
• 1 hang squat clean
• 1 power jerk
• 1 split jerk

Gradually build weight across the 5 sets, focusing on smooth transitions and proper bar path.

Then, with the same weight:

• EMOM 5: 1 squat clean + 1 split jerk

This sequence reinforces power, stability, and timing under fatigue.

Rope Climb Test

AMRAP 2:

• Max rope climbs (as high as possible).

This test measures grip strength, endurance, and efficiency in climbing.

WOD: 17-Minute AMRAP

Complete as many rounds as possible of:

• 12 kettlebell goblet squats
• 3 rope climbs
• 9 burpee-over-kettlebells
• 12 kettlebell clean & jerks
• 4 wall walks

This workout combines endurance, strength, and gymnastics, challenging both stamina and coordination.

Session 2: Snatch Complex, Squats, and High-Intensity WOD

Snatch Complex

Perform the following E2MOM for 10 minutes:

• 1 snatch pull
• 1 power snatch
• 1 hang power snatch

Gradually increase weight across the 5 sets. This complex focuses on explosive pulls and overhead stability.

One-and-a-Half Back Squats

Perform 5 sets of 4 reps of one-and-a-half back squats. Each rep includes:

• Full descent
• Half ascent
• Full descent and complete ascent

Work at RIR 2 to challenge strength and control, enhancing positional endurance. Rest 2 minutes between sets.

WOD: For Time

Part 1:

• 10-8-6-4-2 shuttle runs
• Ring rows or pull-ups

Into:

• 100-80-60-40-20 single unders or double unders
• 2-4-6-8-10 clusters

Time Cap: 23 minutes. This workout tests speed, coordination, and power output in a descending and ascending rep scheme.

Session 3: Pause Deadlift, Pull Strength, and AMRAP Circuits

Pause Deadlift Progression

Perform 4 sets of 6 reps of pause deadlifts, pausing for 2 seconds at knee level. Focus on maintaining tension and proper positioning. Work at RIR 3, resting 2 minutes between sets.

Pull-Ups

Complete 4 sets with a descending rep scheme: 6-4-2-2. Adjust with a band if necessary to maintain strict form. Rest 2 minutes between sets.

WOD: Triple AMRAP Circuit

1. AMRAP 3:

   • 22 alternating dumbbell snatches
   • 12 A-jumps
   • Max ring rows or pull-ups

   Rest 1 minute.

2. AMRAP 3:

   • 16 one-arm dumbbell thrusters
   • 14 GHD sit-ups
   • Max meters handstand walk or wall walks

   Rest 1 minute.

3. AMRAP 3:

   • 16 one-arm dumbbell overhead squats
   • 14 dumbbell bench presses
   • Max reps knee raises, knees to elbows, or toes-to-bar

   Rest 2 minutes and repeat.

This workout cycles through strength, endurance, and gymnastics skills, emphasizing full-body coordination and stamina.

Why This Program Excels for Clean and Jerk Training

This program combines heavy clean and jerk complexes, gymnastics, and functional WODs to provide a balanced approach to clean and jerk training. By focusing on barbell technique, rope climbs, and accessory work, it ensures well-rounded athletic development.

If you’re looking for a free clean and jerk training program, this plan offers everything you need to refine your lifts, improve endurance, and build strength. Start today to unlock your full potential!