Snatch Specialization Block

Six-week specialization block for the lifter whose snatch lags behind their clean & jerk. Snatch or a snatch variant hits the bar 4 of 6 training days. Each session emphasizes a different part of the lift: full snatch from the floor, hang snatch (above the knee), power snatch, and snatch balance / overhead squat for receiving position.

Four training days per week (Mon/Tue/Thu/Fri) plus a sixth optional accessory day (Sat). Mon: heavy full snatch + back squat. Tue: hang snatch + snatch pull + overhead squat. Thu: power snatch + snatch balance + back squat. Fri: full snatch (lighter, technique focus) + clean & jerk (volume to maintain the lift). Wed/Sat are rest unless you choose to add light snatch practice on Sat.

Clean & jerk runs in maintenance mode — one heavy session per week (Fri) plus optional light singles on Sat. The block isn't designed to grow your C&J, just keep it healthy while the snatch jumps. Six weeks: weeks 1-2 build, weeks 3-4 intensify, weeks 5-6 peak with a snatch test in week 6. Best for intermediate lifters with at least 18 months of OL practice and a clear snatch weakness.