Weightlifting Track: Testing Week — Snatch and Clean & Jerk
Sunday, June 14, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today’s session is all about peak intensity. We’re chasing heavy singles. Don’t rush the barbell prep; it’s there to prime your nervous system for the heavy loads to follow. Focus on speed. If a rep feels slow, reset your grip and go again.
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
Snatch
3-2-2-1-1-1-1-1@WBF
Score type: Load
Clean & Jerk
2-2-1-1-1-1-1-1@WBF
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
Snatch — A single movement where the barbell is pulled from the floor to overhead in one fluid motion. Keep the bar tight to the body. Focus on “punching” the ceiling at the top.
Clean & Jerk — A two-part lift involving a pull from the floor to the shoulders, followed by a drive overhead. Efficiency is everything here. Drive the bar vertically during the jerk.
FAQs
Q: How should I approach the weight jumps today?
A: Start with a conservative build-up. Take small jumps until you reach 90% of your goal, then move in 2-5kg increments to hit your heaviest single.
Q: What does @WBF mean for my sets?
A: It stands for “Weight Based on Feeling.” Use your warm-ups to gauge your readiness and adjust your target weights based on how your body responds today.
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