4 week Snatch Progression

Diop Coaching

Weightlifting, Olympic Lifting

Coach

Luca "Mouss" Diop

🔥 Unlock Your Snatch Potential

Tired of missing lifts? Struggling with technique? This** science-based 4-week snatch progression** is designed for athletes, weightlifters, and coaches to break through plateaus, lift with confidence, and improve strength, speed, and mobility.

🔹 Detailed coaching cues

🔹 Weekly progressions & drills

🔹 Strength, mobility & mindset training

🔹 Video tutorials for perfect execution

🎯 Join today & start snatching like an elite lifter!

🏋️ 4-WEEK SNATCH PROGRESSION COURSE

This structured program will take your snatch from inconsistent & frustrating to powerful & precise in just 4 weeks. Whether you’re an athlete looking to master Olympic weightlifting or a coach refining technique, this step-by-step system delivers measurable results.

🔑 What’s Inside?

✅ 2x 90-minute sessions per week – balancing technique, strength, & mobility

✅ Progressive overload system – ensure steady improvements

✅ Snatch variations & complexes – fix weak points & optimize movement

✅ Expert breakdown of mobility & flexibility needs

✅ Overhead stability & positional drills – eliminate missed lifts

✅ Strength development – squats, pulls & accessory work for power

✅ Mindset training & competition readiness tips

By Week 4, you’ll:

✔️ Move smoother & lift with confidence

✔️ Hit higher percentages with ease

✔️ Prevent injuries & improve mobility

✔️ Develop bulletproof strength for PRs

💥 LIMITED SPOTS – JOIN NOW! 💥

$19

Get 4 week Snatch Progression

🏆 Stronger & More Explosive Snatch

Increase speed, power, and efficiency under the bar, ensuring a smoother pull and stronger lockout.

🔑 Fix Your Weak Points

Target common mistakes like early arm pulls, weak overhead positions, and poor mobility with drills designed for YOU.

🧘Unlock Mobility for Better Positioning

Snatch requires elite shoulder, hip, and ankle mobility—our daily routines will help you move pain-free.

🎯Bulletproof Your Body Against Injuries

Avoid nagging pain & chronic injuries with structured prehab & recovery built into the program.

🔥 Lift with Confidence & Precision

By week 4, you’ll be stronger, more stable, and technically sound, leading to new PRs & competition success.

Features

✅ 🏋️ Science-Based Strength Progressions

Designed to build strength, fix imbalances, and peak optimally.

Programming 2 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

✅ 🧠 Mental Toughness Training

Elite mindset strategies to build confidence and crush PRs.

✅ 📹 Full Access to Video Tutorials

Step-by-step breakdowns of every drill, lift, and warm-up.

✅ 📊 Detailed Lifting Cues & Instructions

Perfect every rep with expert-level breakdowns and coaching cues.

Community Chat

Join our exclusive support group to get tips, feedback, and motivation.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in one app.

Equipment

Required

Olympic Barbell // Bumper Plates // Jerk Blocks // Squat Rack // Dumbbells // Kettlebells // Pulling Blocks // GHD (Glute Ham Developer) // Resistance Bands

Recommended

Lifting Straps // Knee Sleeves // Foam Roller // Mobility Tools // Jump Rope // Ergometer (Rower, Bike, SkiErg)

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Bike Erg

1 x 5:00

Bench Plate stretch

2 x 30

1 ArM Overhead Cossack Squats

2 x 12

Toes Elevated Squats

2 x 10

Sot Press

3 x 8

Close Grip Overhead Squat

3 x 6

Snatch Complex

4 x 1 @ 65, 70, 70, 70 %

Block Snatch

3, 3, 2, 2, 2 @ 70, 70, 75, 80, 80 %

Snatch Push Press + OHS

3 x 6 @ 70 %

Pause Snatch Deadlift

4 x 5 @ 90 %

Emom 6'

Z Press Dbs 8 Nordic Hamstring Curl 5 x3

Conditioning

Banded Cool Down

Cool Down: Banded Arm Line/ Shoulder Stretch Banded Chest Stretch Banded Lat Stretch Banded Kneeling Lat Stretch Banded Spinal Stretch 3 Way Banded Hamstring Stretch Banded Quads Stretch Banded Ankle Stretch

Wednesday

Week 1 Day 4

Jump Rope

1 x 5:00

90/90 Internal Rotations Lift Off

2 x 24

Close Grip Overhead Squat

2 x 8

Toes Elevated Goblet Squats KB

2 x 10

Snatch Complex

3 x 1

Hang Snatch

4, 4, 3, 3, 2, 2 @ 60, 60, 70, 70, 80, 80 %

Snatch Recovery

4 x 3 @ 90 %

Pause Snatch Deadlift

4 x 5 @ 90 %

AMRAP 8'

Dbs Overhead lunges 8/8 Db press in hollow 10/10 Single Arm Dbs OHS 12/12

Conditioning

Banded Cool Down

Coach

More from Diop Coaching

Luca "Mouss" Diop

Luca is a seasoned strength and conditioning coach with over 5 years of experience. Specializing in Olympic weightlifting, he has helped athletes around the world achieve their maximum potential by refining their technique, building strength, and transforming their mindset. His unique approach is backed by decades of expertise and a deep understanding of what it takes to succeed in weightlifting.

💪 TAKE CONTROL OF YOUR LIFTS TODAY!

You’ve put in the work—now it’s time to refine your technique, build confidence, and hit new PRs. This 4-week Snatch Progression Program covers everything from technique to strength and mobility. Want to go further? Grab our Ultimate Snatch eBook as the pe

Get 4 week Snatch Progression

FAQs

❓ Who is this program for?

✅ Weightlifters, CrossFitters, athletes, and coaches wanting to fix their snatch & lift heavier.

❓ How long is each session?

✅ Each workout is 90 minutes, designed to maximize technical improvements & strength.

❓ What if I don’t have perfect mobility?

✅ No problem! The program includes daily mobility drills to improve hips, shoulders & ankles.

❓ Can I still train other lifts?

✅ Yes! Since it’s just two sessions per week, you can easily integrate it with your current training plan or WODs without overloading your recovery.

❓ What happens after 4 weeks?

✅ You’ll become stronger, more confident, and technically sound—plus, you’ll have the opportunity to join our advanced programs or return to your regular gym routine, now more efficient with all the new skills you’ve unlocked.

The Proof

Emily A.

Enthusiastic Weightlifter & Coach

Verified Athlete

"This program isn’t just about lifting heavier—it’s about lifting better. The drills and progressions transformed my technique and helped my athletes. After using The Ultimate Snatch Ebook, I applied these methods to my clients and saw huge improvements in their lifts and confidence"