A 3-day introduction to the snatch, clean and jerk, front squat, and weightlifting practice volume. Review the full schedule, then run the template inside IronFlow.
A 3-day introduction to the snatch, clean and jerk, front squat, and weightlifting practice volume.
Every exercise below comes from the importable template currently stored in the app.
Warmup/technique - slow pull, fast turnover. Use light weight.
Main lift - 4x3 @ 60-70%. Focus on speed under the bar.
Snatch grip, same positions as snatch pull. 3x5.
4x4 - controlled descent, explosive up. Rest 2-3 min.
3x45 sec hold. Core stability for overhead positions.
Warmup/technique - focus on rack position. Use light weight.
Main lift - 4x3 @ 60-70%. Strong pull, fast elbows.
Jerk prep - 3x5. Dip-drive pattern.
4x4 - clean grip, elbows high. Essential for clean recovery.
3x8 - posterior chain strength for pulls.
Technique drill - focus on bar path and extension. 3x5.
3x3 @ 60-65%. From knee, focus on explosion.
3x3 @ 60-65%. From knee, fast elbows.
3x3 @ 60-65%. From rack, work on footwork and lockout.
3x5 - snatch grip. Builds stability for full snatch.
3x8 - hamstring/glute strength for pulls.
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