Weightlifting Track: Stability and Power in the Snatch
Wednesday, June 17, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Control is the priority today. We’re stripping away the momentum to expose gaps in your stability. Don’t rush the pause. By forcing a hold in the bottom, you’ll build the confidence needed to save heavy lifts when you’re out of position. It’s a grind, but it works.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Muscle Snatch | 5-3-1-1-1-1-1 | Heavy single | Drive the bar high |
| Snatch w/ pause | 2x3, 2x2, 3x1 | 65-80% 1RM | Freeze in the bottom |
| OHS | 5-3-1-1-1-1-1 | Heavy single | Tight core, active shoulders |
| Snatch Deadlift | 3×3 | 100%+ 1RM | Maintain a flat back |
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
Muscle Snatch
5-3-1-1-1-1-1 @WBF
Score type: Load
Snatch w/ pause
2x3 @ 65-70%
2x2 @ 70-75%
3x1 @ 75-80%
*Pause for 2 seconds in the receive position before standing.
Score type: Load
OHS
5-3-1-1-1-1-1 @WBF
Score type: Load
Snatch Deadlift
3x3 @100%+
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
Muscle Snatch — A snatch performed without dipping under the bar. The bar is driven from the floor to overhead in one continuous motion. Focus on a violent hip drive.
Snatch w/ pause — A standard snatch where the athlete holds the bottom position of the squat for two seconds. This builds isometric strength and balance. Keep your chest up during the hold.
OHS — The Overhead Squat involves squatting with a barbell locked out overhead. It requires immense shoulder stability and ankle mobility. Push the bar toward the ceiling.
Snatch Deadlift — A deadlift performed with a snatch-width grip. The goal is to build the raw strength needed to pull heavy loads off the floor. Keep the bar close to your shins.
FAQs
Q: How should I handle the pauses if I feel myself tipping forward?
A: Shift your weight slightly toward your heels and engage your lats to pull the bar “down” into your shoulders. If you’re still unstable, drop the load by 5% to prioritize the hold.
Q: Why are we doing muscle snatches before paused snatches?
A: Muscle snatches prime the nervous system and force an aggressive vertical drive. This ensures you aren’t relying on “diving” under the bar during the later, slower movements.
Q: Should the Snatch Deadlift be a fast pull?
A: No. This is a strength movement, not a power movement. Focus on a slow, controlled ascent to build maximum tension and stability through the posterior chain.
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