Milestone map
Milestone map
3 milestones
Learn snatch and C&J technique
6–8 weeks (5 sessions/week, 60–90 min each)
Spend 6–8 weeks drilling the snatch and clean & jerk with an empty bar or PVC pipe. Video every session from the side and from 45 degrees. Technique in the Olympic lifts is non-negotiable before adding load — rushing to weight is the single biggest mistake beginners make.
Proof required
Submit: (1) side-view video of snatch with correct overhead position and full squat; (2) side-view video of clean & jerk showing front rack and split jerk; (3) coach or training partner written assessment of the two biggest technique errors still to fix.
What gets checked
- Both lifts filmed from the side showing full squat under the bar — not a power snatch or power clean
- Reviewer names specific technique flaws (e.g. early arm pull, starfish press-out, incomplete extension) — not general praise
- Videos show consistent movement across multiple reps, not one lucky attempt
Common mistakes
- Adding weight before technique is consistent — the lifts are unforgiving and injury risk spikes fast
- Training alone without a coach or filming — technique errors compound invisibly for months
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check that snatch reaches full overhead squat position — power snatch does not qualify
- Check that clean reaches front rack position, not a crossed-arm variation
- Verify reviewer is a USAW-certified coach or experienced competitive lifter
You'll sign in first, then come straight back here.
Build competition-worthy totals in training
8–12 weeks
Spend 8–12 weeks working toward competition openers. A competition total requires three successful attempts in each lift — open conservatively, make all six lifts, and total. Track training maxes weekly and set openers at 85–90% of your best training lift. Enter a USAW-sanctioned meet or a legitimate club competition.
Proof required
Submit: (1) training log showing 8+ weeks of progressive snatch and C&J work with weekly maxes; (2) registered competition entry confirmation showing event name and date.
What gets checked
- Training log shows consistent weekly progression — not a single peak session
- Competition is USAW-sanctioned or a club meet with a real total recorded
- Opening attempts are documented and set at ≤90% of training max
Common mistakes
- Opening too heavy and bombing out (going 0-for-3 on one lift means no total)
- Skipping the competition and calling a training max a 'total' — a total requires competition context
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check that the competition entry is for a real USAW or legitimate club event
- Verify the training log shows progressive loading — not invented retrospectively
You'll sign in first, then come straight back here.
Post a verified competition total
Competition day + 1 week for results posting
Compete and post a verified total. A total requires at least one successful snatch and one successful clean & jerk. Your official total appears on the USAW results page or the meet director's posted results. Screenshot the results page showing your name, the event, and your total.
Proof required
Submit: (1) screenshot of official competition results page showing your name, competition name, date, and your snatch + C&J + total; (2) video of at least one successful snatch and one successful C&J from the competition.
What gets checked
- Results page shows the competition name and date alongside your lifts — not a training log screenshot
- Competition video shows white lights from referees or equivalent formal judging
- Total is the SUM of best snatch + best C&J posted on official results — not self-reported
Common mistakes
- Attempting a total in training and calling it official — only competition results count
- Competing without prior event experience and going 0/6 due to nerves and heavy openers
Resources
Foundationstart here
What a verifier looks for
- Confirm results page is from USAW or a registered federation — not a private gym leaderboard
- Check that the total shown equals best snatch + best C&J, both made lifts
- Verify video shows at least one made lift from each movement
You'll sign in first, then come straight back here.