Warm-up: Begin each training session with a thorough warm-up to prepare your body for the demands of the workout. This can include dynamic stretching, mobility exercises, and light cardio to increase blood flow and loosen up the muscles.

Technique Work: Focus on improving your snatch technique by performing drills and exercises that break down the movement into its components. This may involve practicing snatch grip deadlifts, hang snatches, overhead squats, and snatch balances. The emphasis should be on developing proper form, speed, and positioning.

Power Development: This phase of the program aims to enhance explosive power in the snatch. Exercises such as snatch pulls, snatch high pulls, and muscle snatches can be included. These movements emphasize the explosive extension of the hips, speed under the bar, and the ability to generate force quickly.

Strength Training: To support power development, it's essential to include strength exercises that target the muscles involved in the snatch. Squats, front squats, Romanian deadlifts, and overhead presses can be incorporated into the program. These exercises will build the necessary strength foundation to handle heavier loads during the snatch.

Complexes and Variations: Introduce snatch complexes and variations to challenge your technique and power output. Complexes involve performing multiple snatch-related movements in succession, such as snatch pulls followed by a full snatch. Variations can include snatch grip push presses, snatch balances, and overhead squats. These exercises enhance coordination, stability, and overall snatch proficiency.

Speed and Plyometrics: Incorporate speed training and plyometric exercises to further improve explosive power. This can include box jumps, medicine ball throws, and jump squats. These movements enhance the rate of force development, helping you generate more power during the snatch.

Periodization and Progression: Structured periodization is essential to continually challenge your body and make progress. Gradually increase the intensity and volume of your training over time, incorporating planned rest days to allow for recovery. Periodization can be divided into mesocycles and microcycles, with different focuses such as building strength, power, or peaking for competition.

Mobility and Flexibility: Alongside strength and power training, prioritize mobility and flexibility work. Stretching exercises, foam rolling, and mobility drills specific to the snatch will improve your range of motion, allowing for better technique and reducing the risk of injuries.