3 Day Olympic Weightlifting Program
TrinaRasFitness
Olympic Lifting, Functional Fitness, Functional TrainingBuild Stronger, More Confident Olympic Lifts. With Coaching, Not Just Percentages
Many athletes want to improve their snatch and clean & jerk, but don’t get enough focused lifting practice or technical feedback in their daily training.
3 Day Olympic Weightlifting Program is an add-on designed to help you improve Olympic lifting strength and technique while continuing to follow your gym or community’s main program.
This is not a percentage-only program.
Each session includes clear session goals and coaching notes so you know exactly what to focus on when you train and what to look for when you video your lifts.
You’ll train with intentional, structured lifting sessions that prioritize quality reps, technical development, and long-term progress, not just hitting numbers.
What to expect: • 3 lifting sessions per week • Each session takes about ~60 minutes • Clear session goals and coaching cues • Technical focus to improve movement quality • Structured progressions for strength and consistency • Designed to complement CrossFit or functional fitness programming
Coaching & feedback: • Access to a group chat • Submit lifting videos for review • Get feedback to help you actually improve technique over time
This program is ideal if you want to: • Lift with intention instead of guessing • Make real technical progress—not just chase numbers • Feel more confident and consistent under the bar
Designed to fit seamlessly alongside your gym’s programming—without interfering with it.
Circuit
A
This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. Follow along with the Snatch Day Warmup video, or open up each individual video below. 1-2 Sets 10 Air Squats into 10 Snatch Mobility Rotation 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 Ankle Mobility - Overhead Plate Squat 5 Box Lunge in Pigeon 1-2 Sets Shoulder Warmup - Banded Press Out Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs Then 5 PVC Jump Drill
B
Snatch Complex - tempo pull to power position + extend/shrug + hip snatch + snatch
5 x 3 @ 50 %
C
Snatch Pull + Snatch-
6 x 2 @ 65 %
D
Back Squat
4 x 3 @ 72 %
Circuit
E
Accessory Work Week 4 (Final Week) 2-4 Sets :30-1:00 Snatch Grip Overhead Hold with Hanging Weights (If you have space for it do a carry if not just hold in place) 6-10 Per Side Dumbbell Suitcase RNT lunge 15 Snatch Grip Upright Row (Don't let your elbows drop when you do this, pull them straight up to the ceiling)
Prep
A
Snatch Warmup
This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. Follow along with the Snatch Day Warmup video, or open up each individual video below. 1-2 Sets 10 Air Squats into 10 Snatch Mobility Rotation 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 Ankle Mobility - Overhead Plate Squat 5 Box Lunge in Pigeon 1-2 Sets Shoulder Warmup - Banded Press Out Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs
B
Drop Snatch (Snatch Footwork)
3 x 5
C
Power Snatch + Snatch Balance
5 x 3 @ 60 %
D1
Power Clean + Push Press
4 x 4 @ 60 %
D2
Power Clean + Push Jerk
4 x 3
Circuit
E
Overhead Strength and Stability (Week 2) 3 Sets 10 Half Kneeling Barbell Strict Press* 60-65% of your 1RM Strict Press 10-15 Dumbbell front raise to overhead 5 Butterly Prone Elbow Lift Hold for 5 seconds at the top of each rep * (5 with right knee in front 5 with leg knee in front)
Circuit
A
This is here if you aren't sure how to warmup. If you have a warmup you love, you can do that instead. Spend 1-2 minutes on a machine getting your core temperature up. 10 Air Squats 5 Narrow Stance Squats 6 Cossack Squat Then 2 Sets 5 per side Ankle Mobility - Step Down 5 Box Lunge in Pigeon 1-2 Sets 10 Banded Side Step 5 Copenhagen Plank with 3 Second Hold at the top 10 Kettlebell Deadbug 10 Banded Shoulder to overhead
B
Tempo Clean + Hang Clean + Front Squat + Jerk
3 x 4 @ 55 %
C
2 Clean + Front Squat + Jerk
3 x 4 @ 65 %
D
USAW Clean and Jerk
3 x 1 @ 70 %
E
Pause Front Squat + Front Squat
3 x 3 @ 68 %
Circuit
F
Core/Glute Accessory Week 2 4 Sets 6-10 reps Iso Adduction Glute Bridge w/ :10 hold on each rep :30 Weighted Plank
Katrina Rasmussen
CrossFit Level 2 Trainer, Pregnancy/Postpartum Weightlifting Certified
When you join a team you’re getting more than programming, you’re joining an online community.
3 Day Olympic Weightlifting Program
3 Day Olympic Weightlifting Program
3 Day Olympic Weightlifting Program
