(Originally found http://www.catalystathletics.com/articles/article.php?articleID=1686)
Program Cliffs:
- Basic 3Day/Week starter template for lifters to modify as needed
- Consists of the contested lifts, pulls, squats, and overhead work (some of everything)
- Sets, reps, percentages open to
modification based on user needs
- Snatch/C&J can be full lifts, partials (hang/power), amended by feel daily, or include complexes
- Pulls can be done as written or changed to other pulls to address needs of lifter
- Suggested 3reps for Front Squats and 5 for Back, with 3-5 sets of each
- Week1 should be light and build
weight weekly; consider reps of triples to doubles to singles over
three weeks
| Day 1 | Day 2 | Day 3 |
| Snatch | Jerk | Clean & Jerk |
| Snatch Pull | Push Press | Clean Pull |
| Front Squat | Overhead Squat | Back Squat |
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