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 10 reps PVC Snatch Lat Engagement Drill
B
Snatch Leg Drive Tutorial
1 x 0
C1
Snatch Pull To Knee
3 x 3
C2
Hang Muscle Snatch
3 x 3
D
Snatch with pause at the knee + Snatch
4 x 3 @ 65 %
E
Snatch
3 x 2 @ 73 %
F
Back Squat
5, 3, 2, 5, 3, 2 @ 70, 75, 80, 73, 78, 83 %
Circuit
G
Accessory Work Week 4 2-4 Sets 3-10 Strict Pull-Ups* 6-10 per side Bent Over Piston Row 5-10 Per Side Back Rack Drop Lunge to knee lift *You can do a box assisted pull-up here to make it easier, or add weight to make it harder.
Prep
A
Jerk 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. Front Rack Prep :20-:30 Foam Roll Lats :20 Front Rack Stretch #10-15 Plate 5 Banded Front Rack External Rotation 5 banded W Raise :03 hold at the top 1-2 Sets 10 Air Squats 5 Narrow Stance Squats 6 Cossack Squat 5 Jumping Air Squats Then 2 Sets 10 Straight arm raise in Wall Sit + Adductor activation Shoulder Warmup - Banded Press Out + circles Shoulder Warmup - Banded Shoulder To Overhead 10 Banded Deadbugs
B
Concentric Split Jerk
3 x 3
C
Pause Jerk + Jerk
3 x 3 @ 65 %
D
Split Jerk
4 x 2 @ 70 %
E
Jerk Dip.
3 x 5
F
Power Snatch
5 x 3 @ 70 %
Circuit
G
Elbow Health Accessory Work Week 2 3 Sets 20 Banded Tricep Extension 10 per Arm Dumbbell Bicep Curl 10 per Arm Alternating Dumbell Hammer Curl
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 8 Banded Kick back 10 Kettlebell Deadbug
B
Tall Clean Pull Under
3 x 4
C
Clean Pull to Hold + Hang Clean Complex
3 x 4 @ 50 %
D
Hang Clean-
3, 2, 1, 3, 2, 1 @ 67, 70, 73, 67, 70, 73 %
E
Front Squat
5, 5, 5, 3, 3, 3 @ 73, 73, 73, 76, 76, 76 %
Circuit
F
Core/Glute Accessory Week 2 4 Sets 8 reps 1 1/2 Hip Thrust (1 rep = all the way up halfway down, all the way up, all the way down) :30 Low Plank Knee to Elbow
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
