Snatch. Clean. Jerk.
Free Olympic weightlifting programs with every percent set, from first hang snatch to meet day.
Weightlifting programs
Weightlifting programs
9 programs
No programs match. Try a different search or category.
Every lift, every day
See each snatch and clean and jerk variation, with its percent, across the whole week.
Open this programCLEAN AND JERK - MON
- Clean and jerk5×2 · 68%
- Hang clean5×3 · 60%
- Clean pull4×4 · 90%
- Back squat4×6 · 68%
- Barbell row3×10 · RPE 7
- Hanging leg raise3×12 · RPE 6
JERK AND FRONT SQUAT - WED
- Power clean5×3 · 57%
- Split jerk5×3 · 65%
- Push press5×3 · 55%
- Front squat5×5 · 68%
- Romanian deadlift3×10 · RPE 7
- Dead bug3×12 · RPE 6
HEAVY CLEAN AND JERK - FRI
- Clean and jerk5×2 · 70%
- Block clean5×3 · 65%
- Clean deadlift4×4 · 100%
- Pause front squat5×5 · 58%
- Strict press3×10 · RPE 7
- Back extension3×12 · RPE 6
Variations named exactly
Hang, block or floor, written out in full.
Meet prep with taper
Twelve weeks that end in a planned taper week.
Complexes built in
Pulls, hangs and full lifts joined in one set.
What the research says
Weightlifters who train it show isometric peak force and rate of force development about 15 to 20% and 13 to 16% higher than other strength and power athletes (Storey and Smith, 2012). Source
A review of the sport in Sports Medicine found that weightlifters show isometric peak force and rate of force development that are about 15 to 20% and 13 to 16% greater than other strength and power athletes (Storey and Smith, 2012). Source
A study of 2,994 top-10 finishers at World Championships and Olympic Games from 1998 to 2018 found the ratio was around 80% for men and 82% for women (Flores and Redondo, 2020). Source
Guides
All guides5 min read
How to Learn the Snatch: A Step-by-Step Progression
Learn the snatch in stages: grip, positions, top-down drills, pulls and your first loading plan, with sets, reps and a weekly practice schedule.
5 min read
Olympic Weightlifting Program for Beginners
A beginner Olympic weightlifting program: how often to train, which lifts to start with, what percentages to use and a sample 3-day week you can run.
5 min read
Snatch to Clean and Jerk Ratio: Find Your Weak Link
What a normal snatch to clean and jerk ratio is, how your squats compare, and how to use the numbers to choose the right lifts for your next training block.
"The clean pull, snatch pull, hang high pull, jump shrug, and mid-thigh pull are weightlifting pulling derivatives that can be used in the teaching progression of the full weightlifting movements and are thus less complex with regard to exercise technique."
Timothy Suchomel, Paul Comfort and Michael Stone, Weightlifting Pulling Derivatives: Rationale for Implementation and Application, Sports Medicine, 2015