Weightlifting Track: Paused Hang Power Cleans and Split Jerks
Friday, May 29, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Pause training forces you to own your positions. By stopping at the knee and in the catch, you’re stripping away momentum. It’s uncomfortable. This session builds the structural integrity needed to stop a heavy bar from crashing on you. Stay tight.
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
2 Pause Hang Power Clean + 2 Pause Split Jerk
5x @ 65-75%
*pause at knee for clean and receiving position of jerk for 2 seconds
Score type: Load
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Scaling Options
| Lift | Rx (Experienced) | Scaled | Beginner |
|---|---|---|---|
| Pause Hang Power Clean + Pause Split Jerk | 65-75% 1RM | 50-60% 1RM | PVC or Empty Bar |
Talk to a coach before attempting a true 1RM if you’re new to Olympic lifting. Building to a heavy triple is a valid result.
Movement Glossary
Pause Hang Power Clean — A clean starting from the mid-thigh with a 2-second hold at the knee before exploding upward. Catch the bar in a partial squat. Keep your chest up and shoulders over the bar during the pause. Pause Split Jerk — A jerk where the athlete holds the receiving position in a split stance for 2 seconds before recovering. The bar is driven overhead from the shoulders. Focus on a vertical torso and a stable base.
FAQs
Q: How should I handle the pauses if the weight feels too heavy to hold? A: Drop the load immediately. The value of this session is in the stillness of the pause, not the number on the bar.
Q: I’m new to the gym; can I join the weightlifting track? A: Yes, but start with a PVC pipe or an empty bar to master the receiving positions before adding weight.
Q: What is the best strategy for the 5 sets? A: Treat every rep with the same intensity. Don’t rush the pauses just to get through the set; count a full “one-one-thousand, two-one-thousand” in your head.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136