Weightlifting Track: Power Clean + Low hang clean + jerk + Jerk + Clean Deadlifts
Friday, May 8, 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
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
Power Clean
5x1 @AHAP
- build up to max for day
Score type: Load
Low hang clean + jerk
4x1 @80-90%
Score type: Load
Jerk
4x1 @AHAP
- build up to max for day
Score type: Load
Clean Deadlifts
3 Sets x 3 Single Clean Deadlifts @100%+ (of clean 1RM)
*NOT touch and go.
Score type: Load
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
Ask your coach for detailed definitions of today’s lifts. Understanding positional cues and terminology accelerates technical progress faster than extra volume.
Interested in refining your Olympic lifting technique? Ask a coach today.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136