Weightlifting Track: Power Snatch
Wednesday, May 6, 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.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Barbell Prep | Bar only: 6 Muscle s | Work By Feel | Positional awareness and power generation. |
| Power Snatch | 5x1 @AHAP * build u | Work By Feel | Positional awareness and power generation. |
| Low hang snatch | 4x1 @80-90% | Percentage based | Positional awareness and power generation. |
| Snatch Balance 4x1 | 4x1 @AHAP * build u | Work By Feel | Positional awareness and power generation. |
| Snatch Deadlifts | 3 Sets x 3 Single sn | Percentage based | Positional awareness and power generation. |
What Makes This Session Effective
This session meticulously deconstructs the Snatch, allowing you to build proficiency without the complexity of the full squat catch. The protocol moves strategically from the top down—starting with explosive Power Snatches, progressing to Low Hang Snatches to eliminate momentum, and finally incorporating Snatch Balances and Deadlifts to reinforce the receiving position and pull off the floor. This segmented approach builds confidence and raw power generation exactly where athletes typically struggle.
Coaching Focus & Technique
“Aggressive turnover.”
When executing the Power Snatch and Low Hang Snatch, the goal is speed and aggression under the bar. We want to see a full, violent extension of the hips and a rapid pull underneath. Do not let the bar float—actively pull your body down and lock out your arms instantly. During the Snatch Deadlifts, focus on maintaining an identical back angle and tension as your actual snatch pull.
Frequently Asked Questions
Why do we practice Snatch Balances if we are Power Snatching?
The Snatch Balance develops speed, confidence, and shoulder stability in the overhead receiving position. Even if the primary focus of the day is the Power Snatch, practicing the Snatch Balance ensures that when you do catch a lift lower than expected, your structure is prepared to support the weight safely.
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
Snatch: A full-body Olympic lift where the barbell goes from the ground to overhead in one explosive movement.
Deadlift: Pick the barbell up from the floor to hip height. Simple concept, powerful results.
Interested in refining your Olympic lifting technique? Ask a coach today.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136