Snatch

Prep Day 1 -
Heavy Swing Day
Movement

Reps/
Weight
Sets

Date:

Date:

Date:

Sets

Sets

Sets

1) Movement Prep

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

2) Supersets

1 1 2 2

1 1 2 2

1 1 2 2

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

6 7 8 9 10

6 7 8 9 10

6 7 8 9 10

A1) Get-up

2+2x2

24kg

A2) Single Leg DL

5+5x2

24kg

3) KB Swings
EMOM KB Swings -
10 Minutes

10*

32kg

* Progression
Perform Reps at the top of each minute. Start at 10, add a rep each week until 20 reps per minute.
Then start on One-Arm Swings: 5+5, finish 20 reps with 2-Arms until 10+10. Reduce 2-Arm swing as
1-Arm Swings increase.
4) Finisher
Fast and Loose
Recovery Work

Snatch Prep Day 2 - Date:

Volume Work
Movement

Reps/
Weight
Sets

Date:

Date:

Sets

Sets

Sets

1 2 3

1 2 3

1 2 3

1) Movement Prep
Get-Up

2) Snatch Volume

Snatches

3) Finisher
Fast and Loose
Recovery Work

1+1x3

15 Min
Amrap

32kg

1620kg

Long sets
(20x20) Avoid
Failure

L
R

L
R

L
R

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

1 2 3 4

1 2 3 4

1 2 3 4

L
R

L
R
5 6 7 8

L
R

L
R
5 6 7 8

5 6 7 8

L
L
R
R
6 7 8 9 10 6 7 8 9 10

SFG Prep Day 1 - Date:

Volume Work
Movement

Reps/
Sets

Date:

Sets

Date:

Sets

Sets

1) Movement Prep

2) 1-Arm KB Circuits
(2-3)

Wt.

2-Arm Swing

15

Clean and Press

5+5

1-Arm Swing

5+5

Clean and FrontSquat

5+5

Swing

20 alt/
10+10

Get-Up

1x1

2-Arm Swing

15
5+5

SnatcH
1-Arm Swing

5+5

1 2 3

Wt.

1 2 3

B
L
R
L
R
L
R
L
R
L
R
B
L
R
L
R

Notes:
- Rest 15-30 sec .between exercises
- Rest 2-3 Min. between Circuits
- Perform 2-3 Circuits
- Adjust Weight, Reps, Rest, etc. as needed
3) Finisher
Fast and Loose
Recovery Work

Wt.

1 2 3

SFG Prep Day 2 - Date:

Double KB Work
Movement

Reps/
Weight
Sets

Date:

Sets

Date:

Sets

Sets

1) Movement Prep
2) Double KB
Circuits (1-2)

1 2 3

Clean and Press

3-5

24kg

Get-Up

1+1

24kg

Clean and Press

Clean and F.S.
Clean and Press
Double Swing
Clean and Press

3-5
3-5
3-5
3-5
3-5

24kg
24kg
24kg
24kg
24kg

Single Snatch

5+5

24kg

Clean and Press

3-5

24kg

1 2 3

1 2 3

L
R

L
R

L
R

L
R

L
R

L
R

Notes:

- Rest 15-30 sec .between exercises - Rest 2-3 Min. between Circuits
- Perform 1-2 Circuits - Add Reps until Doing sets of 5 - Adjust Weight, Reps, Rest, as needed
Rest 10 Minuntes - Fast and Loose Drills, Then:
Clean and F.S.
Double Swing
Clean and F.S.
Clean and Press
Clean and F.S.

3-5
3-5
3-5
3-5
3-5

24kg
24kg
24kg
24kg
24kg

Get-Up

1+1

24kg

Clean and F.S.

3-5

24kg

Single Snatch

5+5

24kg

Clean and F.S.

3-5

24kg

L
R

L
R

L
R

L
R

L
R

L
R

SFG Prep Day 3 - Date:

Snatch Density
Movement

Reps/
Weight
Sets

Date:

Sets

Date:

Sets

Sets

1) Movement Prep
1
Get-Up
2) Snatch Density

EMOM One-Arm
Snatches

5+5

16kg

4+4x16*

5+5x15
6+6x14
7+7x12
8+8x10
9+9x8

24kg

10+10x7

L
R

L
R

L
R

1 2 3 4

1 2 3 4

1 2 3 4

5 6 7 8

5 6 7 8

5 6 7 8

9 10 11 12

9 10 11 12

9 10 11 12

13 14 15 16

13 14 15 16

13 14 15 16

* Progression
Perform Reps at the top of each minute. Start at 4+4 x 16 minutes.Add reps, reduce sets when
workout is comfortable. 5+5x15, 6+6x14, 7+7x12, 8+8x10, 9+9x8, 10+10x7. Don't Rush reps or
Progression.
3) Double KB
Circuits (2-3)

1 2 3

Get-Up

1+1

24kg

Double Swing
Double M.P.
Double F.S.
Double Clean

10
5
5
5

24kg
24kg
24kg
24kg

Notes:
- Rest 15-30 sec .between exercises
- Rest 2-3 Min. between Circuits
- Perform2-3 Circuits
- Adjust Weight, Reps, Rest, as needed

1 2 3
L
R

1 2 3
L
R

L
R