Weightlifting Programs

8-Week Pulls & Complexes


8 weeks   |   $25   |   Web, Text, Excel

This is a quick 8-week cycle that emphasizes pulling strength and posture for the snatch and clean, and uses a lot of snatch, clean and jerk complexes.

Volume: Moderate
Intensity: Moderate-High (Variable)

Good For:
  • Competition lift improvement
  • Pulling strength/postural strength
  • Lift stamina
Notes:
  • When working up to RMs, don't repeat missed weights unless the miss was obviously technical in nature and correctable.

Register for Instant Access

Our weightlifting training programs are currently used by 82,143 athletes around the world! Register to join them with a free or premium account.
  • 60 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $15/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access this training program.

Sample Week

Week 1 Day 1 Monday
Comments (18)  |  Help  |  Programs  |  Exercises

Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)
  • Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6
  • Snatch Pull (controlled eccentric in proper position) - 85%x4x4
  • Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
  • Back Squat - 70%x6x4
Week 1 of 8

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (3)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Clean (ascending weights) - 5, 4, 3
  • Power Clean + Power Jerk - 70% x 2(1+1) x 6
  • Push Press - 70%x4x4
  • Back Squat Jump - 20%x3x5 (% of BS)


Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (5)  |  Help  |  Programs  |  Exercises

Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)
  • Clean High-Pull + Hang Clean (below knee) + Clean - 70% x (1+1+1) x 6
  • Clean Pull (controlled eccentric in proper position) - 85%x4x4
  • Halting Clean Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
  • Parallel Front Squat - 65%x4x5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (6)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3
  • Power Snatch + OHS (3 sec hold in bottom) - 70% x (2+1) x 6
  • Power Jerk + Jerk - 70% x (2+1) x 6 (% of Jerk)
  • Snatch Balance (3 sec hold in bottom) - 70%x2x5
  • Box Jump - 3x4


Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (2)  |  Help  |  Programs  |  Exercises

Technique Primer of Choice: 15 total reps
  • Snatch - 70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1, 75%x3, 80%x2, 85%x1
  • Clean & Jerk - 70% x (3+1), 75% x (2+1), 80% x (1+1), 73% x (3+1), 78% x (2+1), 83% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1)
  • Front Squat - 75%x3x5
  • Quarter Squat Jump - 40%x3x4 (% of BS)


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.




35 Comments
Please log in to post a comment

Rudy Benavidez
March 2 2016
For complex workouts like power snatch + hang snatch 2+1. The count says 3. Is that 3 sets of the whole complex or just one and the 3 is the 2+1? Thanks.
The 3 is counting the total volume of the 2+1. Each set will be 2 power snatches and 1 hang snatch for what you described.

Steve Pan
RICHARD STONE
June 25 2016
Can please explain "controlles eccentric in proper position" instruction? Thanks
That means to control the bar on the way back to the floor while maintaining proper position rather than dropping it.

Alyssa Sulay
Justin Young
August 17 2016
Im still a novice. Only exposed to Oly lifts from crossfit but i love it. Id love to do a competiton in 1 year. Any reccomendations on order i should perform these programs? Any advice is much appreciated. Happy lifting
Justin - I would start with the starter program. You can also check out this page to help you choose the right programs when you are finished with the starter program. There is also a help page to help you determine the meaning of some of the terminology. If you have questions on how to perform certain exercises, you can look those up in our exercise library. Hope this helps! Let me know if you have anymore questions! 
 

Alyssa Sulay
Raymond Cooney
August 24 2016
Halting Snatch Deadlift (knee). Are we hitting full range of motion from the ground to hip crease , without hip extension, then going back down? Where does the (knee) come into play?
Raymond - What that means is that you would stop the dead lift at the knee. This is to work on your pull from the floor and to let your really feel your balance when you get to your knees if the given pulls. 

Alyssa Sulay
Cory Nelson
August 29 2016
Week 2 day 8 the spreadsheet says do 3rm on the first complex, thenjoy 90% and 95% but no weights. Are we building your a 3rm and then doing the percents of that 3rm?
Yes, you are working up to a 3RM, then you will do 90% and 95% of the 3RM for your backoff sets. 

Alyssa Sulay
Barend Geldenhuys
October 3 2016
Hi team. On week 1 day 4 there are box jumps specified. Do you just work on a height that you are comfortable with or should you challenge yourself without injury?
Work up to a height that is comfortable. 

Alyssa Sulay
Juli Peterson
January 25 2017
Does this peak for competition lift/max out at end of program?
Juli - Yes, on week 8 you will end the program working up to max lifts for the Snatch and Clean & Jerk. 

Alyssa Sulay
Sarah Housley
April 2 2017
I could only really train 3 days a week, which days should I focus on?
Monday, Wednesday, Saturday.

Greg Everett
Rachel McClay
May 15 2017
How can I buy the program?
Rachel - You will have to register for an account on our website here, then once you register you can purchase the program here

Alyssa Sulay
Alexis King
June 9 2017
Would doing the squat portion of the daily workout in the morning and completing the rest of the lifts in the evening be a viable option to execute the program or would it compromise progress?
Alexis - That would an option if you need to split the workout up to fit your shcedule. 

Alyssa Sulay
Brian Archield
July 20 2017
I am having an issue with patience on my pulls on my cleans. Is it ok to do the clean pulls and deadlifts from a riser??
I wouldn't because that's going to change the demand, and honestly that won't help with patience. Just focus on not opening up until the bar is at mid-thigh during the prescribed pulling lifts.

Greg Everett
Elizabeth Morrison
July 26 2017
When doing the complexes such as clean high pull + hang clean + clean, is it okay to drop the bar in between and quickly reset?
Elizabeth - I would try to hold the bar in between the clean high pull and the hang clean without dropping the bar, but you can drop it after you complete the hang clean. 

Alyssa Sulay
Robin Kigel
June 25 2018
I have a question about the technique primer. I noticed that reps and sets are noted but weight is not. Should I assume that weights are light to moderate for these?
Robin - Keep the weight pretty light for these to make sure you are exicuting the movement perfectly. 

Alyssa Sulay
Clem Surmons
July 8 2018
For the OTM cycles on this one, when it says 1x5 Snatches is that 5 Snatches within 1 minute?
Clem - No, you will do 1 snatch each minute for 5 minutes at that prescribed weight. 

Alyssa Sulay
Somer Crawford
March 20 2019
Would it be okay to end the lifting day with a quick METCON or some sort of circuit, or is this a pretty high volume program?
Somer - if you do, I would keep the metcon or circuit low impact and make sure they include accessory exercises that will help supplement the program.
 

Alyssa Sulay
Mathew Fabrizio
May 17 2019
With the Snatch complex ie. high pull+ hang snatch+ Snatch (1+1+1) 3rm. Is the 3rm all three movements or 1+1+1 3x?
Matthew - It will be all 3 movements one time.

Alyssa Sulay
Calib Fenoglio
September 2 2020
I have 4 days a week to lift for the next 15 weeks. I wanted to check with you and confirm if Monday, Wednesday, Thursday, Saturday would be the best way to go about this program.
Yes, but I'd use Thursday to do the most important lifts (based on your needs) from Tues and Thur, and omit the ones you don't need.

Greg Everett