The philosophy
A 6-week introduction to the snatch and clean & jerk for lifters new to the competition lifts. Four focused sessions per week alternate a snatch-emphasis day and a clean & jerk-emphasis day, each anchored by a heavy squat. Power variations and positional pulls build correct bar path and finish position before full-depth catches, while front and back squats develop the leg strength every kilo of the classic lifts depends on. Train the lifts crisp and submaximal — quality of position beats load at this stage. Log weight x reps on every set and chase clean technique PRs, not grinders.
Week one, in full
The first week is open. Read it, then train it.
Snatch + Squat Strength
Day 1
- Snatch5 × 2–3
- Snatch Pull4 × 3
- Back Squat4 × 3–5
- Overhead Squat3 × 3
Clean & Jerk + Front Squat
Day 2
- Clean & Jerk5 × 1–2
- Clean Pull4 × 3
- Front Squat4 × 3–4
- Push Jerk3 × 3
Snatch Power + Position
Day 4
- Power Snatch5 × 2
- Hang Snatch4 × 2–3
- Overhead Squat3 × 4–5
- Back Squat3 × 5
Clean Power + Front Squat
Day 5
- Power Clean5 × 2
- Hang Clean4 × 2–3
- Push Jerk4 × 2–3
- Front Squat3 × 5
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season