This weightlifting program is meant to hammer away at technical inefficiencies in the lifts. A balanced approach to improving the Snatch and Clean & Jerk. The program has you hitting singles on day 4 for snatch and 3+1 for Clean + Jerk. Shoot for a nice Pr in the snatch week 4 and if you can hit 90%+ in the 3+1 week 4 that will equate to a Pr.
 
Main Focuses:
1)Pushing through the floor with the legs to start the lift (Less back)
2)Keeping the bar close in the pull (Good knee movement)
3)Upper body stability
4)Less squatting more Olympic Lifting
 
Days/week: 4 days
Program Length: 4 weeks
Volume: High
Intensity: Moderate
Experience required: Beginner (1-2 Months Olympic LIfting)
 
Equipment needed:
Barbell
Plates
Flat bench
Dumbell(s)