Weightlifting Track: Precision and Stability in the Snatch
Wednesday, June 3, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Stability is earned in the pauses. We’re stripping away momentum to force you into better positions. It’s not about the weight today. Focus on the tension. If you can’t hold the bottom of that squat for three seconds, the weight is too heavy.
The Protocol
Barbell Prep
Bar only:
6 Muscle snatch + 6 OHS
5 Power snatch + 5 Snatch bal.
4 Snatch
Light weight 1-2rds: 3x snatch PP 3x Snatch Bal. 3x Hang Snatch 3x Snatch
Score type: Not Scored
Pause power snatch
2x3 @ 60-65%
2x2 @ 65-70%
3x1 @ 70-75%
*pause at knee for 2 sec.
Score type: Load
3 snatch Push Press + 2 pause Ohs
4X @70-75%
*Pause is 3 second hold in the bottom of the squat.
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.
Movement Glossary
Pause Power Snatch — A power snatch where you stop completely for two seconds at the knee before finishing the lift. This builds strength in the first pull. Keep your chest up during the pause. Snatch Push Press and Pause OHS — A complex consisting of three overhead presses using a snatch grip, followed by two overhead squats with a three-second hold at the bottom. It tests shoulder stability and core rigidity. Stay tight in the hole.
FAQs
Q: Why am I pausing at the knee for the power snatch?
A: The pause eliminates the “bounce” and ensures you aren’t ripping the bar off the floor. It forces you to maintain a consistent back angle and stay patient through the transition.
Q: How should I approach the weight for the OHS pauses?
A: Prioritize a vertical torso over the number on the bar. If your chest caves or you lose balance during the three-second hold, drop the weight immediately to maintain quality.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
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