2× Hybrid Athlete OL

Eight-week Olympic lifting program structured for the hybrid athlete — CrossFitters, mixed-modal trainees, sport athletes, or anyone who can't dedicate four sessions per week to OL but wants to genuinely improve their snatch and clean & jerk. Two training days per week (Tue and Fri) are listed as OL-focused; the other five days are rest in the template so you can run your normal training on those days without conflict.

Tuesday is the snatch day — full snatch, snatch pulls, overhead squat. Friday is the C&J day — full clean & jerk, clean pulls, front squat. Each session is 75-90 minutes. Tuesdays alternate between heavy and technique focus across the weeks; Fridays follow the same pattern.

Progression is conservative — two sessions per week limits the volume that can be absorbed, so loads creep up rather than spike. Weeks 1-4 establish at 70-77%, weeks 5-8 push to 80-87% with a final-week test. Best for hybrid athletes who want their OL to actually progress without taking over their week.