Weightlifting Track: Stability and Control in the Clean and Jerk
Friday, June 12, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Stability isn’t accidental; it’s built. By forcing a three-second pause in the jerk, we stop you from relying on momentum to survive the lift. It’s uncomfortable. This tension teaches your body to find its center of gravity under load. Don’t rush the count.
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
3 Cleans + Jerk w/ pause
5X @ 70%+
*Pause in the receiving position of jerk for 3 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.
Movement Glossary
Clean and Jerk w/ Pause — A compound lift where the bar is pulled from the floor to the shoulders and then driven overhead. The athlete must hold the overhead position for three seconds before returning the bar to the ground. Focus on “stacking” the joints with the wrist directly over the elbow.
FAQs
Q: How should I handle the pause if I feel my balance shifting?
A: Fight for your center. If you start to drift forward or back, engage your core and push your feet firmly into the floor to stabilize your base.
Q: What is the goal for the 70% intensity target?
A: This weight should feel challenging but manageable. It’s heavy enough to require full tension, but light enough that you can maintain a rigid, safe posture during the pause.
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