Weightlifting Track: Clean Complex & Deadlifts
Friday, May 1, 2026 | CrossFit MYO, San Jose CA
Today’s Workout: Weightlifting Track
Focus: Explosive Power & Positional Strength
While our daily WOD challenges your metabolic capacity, today’s dedicated Weightlifting Track shifts the focus entirely to barbell proficiency, power development, and overhead stability. This session is designed to break down the lifts into component parts, ensuring that you build the raw strength and positional awareness necessary for heavier, more efficient lifts.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Power clean + hang clean | 5X @WBF | Work By Feel | Positional awareness and power generation. |
| Hang clean + jerk | 4X @80-90% | Percentage based | Positional awareness and power generation. |
| Jerk | 3x2 @85%+ | Percentage based | Positional awareness and power generation. |
| Clean Deadlifts | 3 Sets x 3 Single Cl | Percentage based | Positional awareness and power generation. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 15 min | General movement, barbell complex, and mobility. |
| Oly Tech | 25 min | Primary lifting complexes and technique work. |
| Accessory | 20 min | Positional strength and heavy pulls. |
Total class time: approximately 60 minutes.
Movement Glossary
If you’re new to the Weightlifting Track, here’s what today’s key movements mean:
Clean: An Olympic lift that brings the barbell from the ground to the front rack position (shoulders).
Deadlift: Pick the barbell up from the floor to hip height. Simple concept, powerful results.
What Makes This Workout Effective
This session builds the clean from the ground up — literally. Starting with the power clean + hang clean complex at work-by-feel intensity keeps the focus on positions and timing, not ego. The power clean trains you to finish your pull and get under a bar that isn’t giving you much time. The hang clean immediately after exposes any laziness in your hip extension, because you can’t cheat from the hang — you either open your hips fully or the bar dies in front.
Layering in the jerk at 80-90% is intentional. You’re not at peak fatigue yet, but you’re not fresh either. That’s exactly where most competition lifts happen. The jerk at 85%+ for 3x2 reinforces the split footwork and overhead lockout under load that carries over to heavier singles.
Clean deadlifts finish the session for a reason. After your CNS has been firing for explosive work, heavy pulls from the floor rebuild your awareness of the clean’s starting position — bar over mid-foot, lats engaged, hips loaded before the pull initiates. Most missed cleans break down at the floor, not the catch. Three sets here fixes that before it becomes a pattern.
The progression across the session (complex work → jerk development → positional pulls) mirrors how skilled coaches think about technical loading: establish the motor pattern, challenge it under moderate load, then reinforce the foundation.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | All complexes as written; percentages based on current 1RM |
| Intermediate | Reduce jerk and hang clean percentages by 5–10%; prioritize receiving position over max load |
| Technique Focus | Empty barbell or training bar throughout; focus on bar path and split position before adding load |
Frequently Asked Questions
I can’t perform one of the movements. Can I still do the workout?
Absolutely! Our coaches provide scalable options for every single movement to match your current fitness level safely.
How heavy should I go today?
Choose a load that allows you to maintain solid form. Technique always takes priority over weight on the barbell.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — our coaches modify movements to match your fitness level.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136