The main goal of this program is to improve your snatch, clean & jerk, as well as your leg strength. The program also includes exercises to increase muscle mass in the back and shoulders. It consists of many complex exercises to improve your skills and timing.

This program is NOT a beginner’s program! You should have a significant amount of strength training in your luggage. Make sure you already master Olympic lifting before starting this program or have a trainer who can show you the right technique. It is important to remember that you have good control during the RM exercises. Build calmly and methodically towards your RM. When you feel like you’re losing control of technology, it’s time to stop.

-10% or -15% means backoff set from your RM weight in the specified exercise. Example: If you kneel 100kg on 3RM, a backoff set with -10% would be 90kg.