Improve Your Squat Snatch

This focused program is designed to help you improve your snatch through structured, progressive training. Whether you're new to the movement or looking to refine your technique, this 6-week plan will help you build confidence, strength, and precision so you can perform proper snatches with ease.

Improve Your Squat Snatch offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

Sample Programming - Week 1 / Session 1

Test (10 minutes)
Build to a 1RM or heavy single for the day of a squat snatch. Film this effort so we have something to compare to at the end of our 6 weeks.

Warm-up (4 minutes)
Foam roll lats for 2 minutes per side.

Control 1 (10 minutes)
Complete 5 sets of 5 reps of behind-the-neck snatch grip push press. Rest 60 seconds between sets. Start with the empty barbell and build up to a final heavy set of 5.

Control 2 (10 minutes)
Perform 5 sets of 5 reps for quality of the 3-position overhead squat using an empty barbell. Rest 30–60 seconds between sets.

Specific (6 minutes)
Do 5 sets of 3 reps of barbell power snatch from the hip. Rest 60–90 seconds between sets. Start with the empty barbell and build to a moderate-heavy set, around 75–85% of your best snatch.

🏋️ Required Equipment:

barbell, plates, dowel, foam roller