Original starter · 6 weeks
Snatch Specialization
Push your snatch with daily variations, heavy pulls and overhead strength, while the clean and jerk holds steady.
6weeks
4days a week
24sessions
471working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 87 | 59 | −32% |
|---|
| Total reps | 381 | 205 | −46% |
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| Reps per set | 4.4 | 3.5 | −21% |
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| Average RPE | 6.8 | 6.0 | −12% |
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Week 1
HEAVY SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 70% | 02:30 |
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| Snatch balance · % of snatch | 4 × 3 | 70% | 02:00 |
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| Snatch pull · % of snatch | 4 × 4 | 90% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 6 | 70% | 03:00 |
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| Back extension | 3 × 8 | RPE 7 | 01:30 |
|---|
HANG AND CLEAN AND JERK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang snatch · % of snatch | 5 × 3 | 65% | 02:00 |
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| Clean and jerk · % of clean and jerk | 4 × 1 | 72% | 02:30 |
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| Front squat · % of front squat | 5 × 4 | 70% | 03:00 |
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| Push press | 3 × 8 | RPE 7 | 01:30 |
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| Hanging leg raise | 3 × 12 | RPE 6.5 | 01:00 |
|---|
POSITION SNATCH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Above the knee, % of snatch | 5 × 3 | 65% | 02:00 |
|---|
| Overhead squat · % of snatch | 4 × 3 | 65% | 02:00 |
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| Snatch high pull · % of snatch | 4 × 4 | 75% | 02:30 |
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| Romanian deadlift | 3 × 8 | RPE 7 | 01:30 |
|---|
| Pull-up | 3 × 8 | RPE 7 | 01:30 |
|---|
SNATCH TOP SETS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 72% | 02:30 |
|---|
| Power snatch · % of snatch | 5 × 3 | 68% | 02:00 |
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| Power clean · % of clean and jerk | 4 × 1 | 62% | 02:30 |
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| Snatch deadlift · % of snatch | 4 × 4 | 100% | 02:30 |
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| Front squat · % of front squat | 5 × 4 | 65% | 03:00 |
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| Dead bug · Reps per side | 3 × 12 | RPE 6.5 | 01:00 |
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Week 2
HEAVY SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 74% | 02:30 |
|---|
| Snatch balance · % of snatch | 4 × 3 | 75% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 4 | 95% | 02:30 |
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| Back squat · % of back squat | 4 × 5 | 74% | 03:00 |
|---|
| Back extension | 3 × 8 | RPE 7.5 | 01:30 |
|---|
HANG AND CLEAN AND JERK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang snatch · % of snatch | 5 × 3 | 68% | 02:00 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 75% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 4 | 74% | 03:00 |
|---|
| Push press | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 7 | 01:00 |
|---|
POSITION SNATCH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Above the knee, % of snatch | 5 × 3 | 68% | 02:00 |
|---|
| Overhead squat · % of snatch | 4 × 3 | 70% | 02:00 |
|---|
| Snatch high pull · % of snatch | 4 × 4 | 80% | 02:30 |
|---|
| Romanian deadlift | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Pull-up | 3 × 8 | RPE 7.5 | 01:30 |
|---|
SNATCH TOP SETS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 76% | 02:30 |
|---|
| Power snatch · % of snatch | 5 × 3 | 71% | 02:00 |
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| Power clean · % of clean and jerk | 4 × 1 | 65% | 02:30 |
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| Snatch deadlift · % of snatch | 4 × 4 | 105% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 4 | 69% | 03:00 |
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| Dead bug · Reps per side | 3 × 12 | RPE 7 | 01:00 |
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Week 3
HEAVY SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 2 | 78% | 02:30 |
|---|
| Snatch balance · % of snatch | 4 × 2 | 80% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 100% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 4 | 78% | 03:00 |
|---|
| Back extension | 3 × 8 | RPE 8 | 01:30 |
|---|
HANG AND CLEAN AND JERK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang snatch · % of snatch | 5 × 2 | 72% | 02:00 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 78% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 3 | 78% | 03:00 |
|---|
| Push press | 3 × 8 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 15 | RPE 7 | 01:00 |
|---|
POSITION SNATCH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Above the knee, % of snatch | 5 × 2 | 72% | 02:00 |
|---|
| Overhead squat · % of snatch | 4 × 2 | 75% | 02:00 |
|---|
| Snatch high pull · % of snatch | 4 × 3 | 85% | 02:30 |
|---|
| Romanian deadlift | 3 × 8 | RPE 8 | 01:30 |
|---|
| Pull-up | 3 × 8 | RPE 8 | 01:30 |
|---|
SNATCH TOP SETS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 2 | 80% | 02:30 |
|---|
| Power snatch · % of snatch | 5 × 2 | 75% | 02:00 |
|---|
| Power clean · % of clean and jerk | 4 × 1 | 68% | 02:30 |
|---|
| Snatch deadlift · % of snatch | 4 × 3 | 110% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 3 | 73% | 03:00 |
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| Dead bug · Reps per side | 3 × 15 | RPE 7 | 01:00 |
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Week 4
HEAVY SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 1 | 83% | 02:30 |
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| Snatch balance · % of snatch | 4 × 2 | 85% | 02:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 105% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 3 | 82% | 03:00 |
|---|
| Back extension | 3 × 6 | RPE 8 | 01:30 |
|---|
HANG AND CLEAN AND JERK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang snatch · % of snatch | 5 × 2 | 75% | 02:00 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 82% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 2 | 83% | 03:00 |
|---|
| Push press | 3 × 6 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
POSITION SNATCH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Above the knee, % of snatch | 5 × 2 | 75% | 02:00 |
|---|
| Overhead squat · % of snatch | 4 × 2 | 80% | 02:00 |
|---|
| Snatch high pull · % of snatch | 4 × 3 | 90% | 02:30 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8 | 01:30 |
|---|
| Pull-up | 3 × 6 | RPE 8 | 01:30 |
|---|
SNATCH TOP SETS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 1 | 85% | 02:30 |
|---|
| Power snatch · % of snatch | 5 × 2 | 78% | 02:00 |
|---|
| Power clean · % of clean and jerk | 3 × 1 | 72% | 02:30 |
|---|
| Snatch deadlift · % of snatch | 4 × 3 | 115% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 2 | 78% | 03:00 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 7.5 | 01:00 |
|---|
Week 5
HEAVY SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 88% | 02:30 |
|---|
| Snatch balance · % of snatch | 3 × 1 | 90% | 02:00 |
|---|
| Snatch pull · % of snatch | 3 × 2 | 110% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 3 | 85% | 03:00 |
|---|
| Back extension | 3 × 6 | RPE 8.5 | 01:30 |
|---|
HANG AND CLEAN AND JERK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang snatch · % of snatch | 4 × 2 | 78% | 02:00 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 85% | 02:30 |
|---|
| Front squat · % of front squat | 4 × 2 | 87% | 03:00 |
|---|
| Push press | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 8 | 01:00 |
|---|
POSITION SNATCH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Above the knee, % of snatch | 4 × 2 | 78% | 02:00 |
|---|
| Overhead squat · % of snatch | 3 × 1 | 85% | 02:00 |
|---|
| Snatch high pull · % of snatch | 3 × 2 | 95% | 02:30 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Pull-up | 3 × 6 | RPE 8.5 | 01:30 |
|---|
SNATCH TOP SETS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 90% | 02:30 |
|---|
| Power snatch · % of snatch | 4 × 2 | 81% | 02:00 |
|---|
| Power clean · % of clean and jerk | 3 × 1 | 75% | 02:30 |
|---|
| Snatch deadlift · % of snatch | 3 × 2 | 120% | 02:30 |
|---|
| Front squat · % of front squat | 4 × 2 | 82% | 03:00 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 6
HEAVY SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 70% | 02:30 |
|---|
| Snatch balance · % of snatch | 3 × 2 | 65% | 02:00 |
|---|
| Snatch pull · % of snatch | 3 × 3 | 85% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 4 | 65% | 03:00 |
|---|
| Back extension | 2 × 8 | RPE 6 | 01:30 |
|---|
HANG AND CLEAN AND JERK - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang snatch · % of snatch | 3 × 2 | 62% | 02:00 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 68% | 02:30 |
|---|
| Front squat · % of front squat | 3 × 3 | 65% | 03:00 |
|---|
| Push press | 2 × 8 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
|---|
POSITION SNATCH - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Above the knee, % of snatch | 3 × 2 | 62% | 02:00 |
|---|
| Overhead squat · % of snatch | 3 × 2 | 60% | 02:00 |
|---|
| Snatch high pull · % of snatch | 3 × 3 | 70% | 02:30 |
|---|
| Romanian deadlift | 2 × 8 | RPE 6 | 01:30 |
|---|
| Pull-up | 2 × 8 | RPE 6 | 01:30 |
|---|
SNATCH TOP SETS - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 72% | 02:30 |
|---|
| Power snatch · % of snatch | 3 × 2 | 65% | 02:00 |
|---|
| Power clean · % of clean and jerk | 3 × 1 | 58% | 02:30 |
|---|
| Snatch deadlift · % of snatch | 3 × 3 | 95% | 02:30 |
|---|
| Front squat · % of front squat | 3 × 3 | 60% | 03:00 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|