Weightlifting Track: Building Positional Strength and Speed
Wednesday, June 24, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session focuses on the transition from power to full depth. We’re pairing the snatch with its power variant to sharpen your timing. Don’t rush it. The heavy deadlifts at the end build the raw strength needed to keep the bar close.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| SP + Snatch | 5 sets | 70-80% 1RM | Vertical drive |
| Pause Snatch Balance | 4×2 | Heavy single | Stability at the bottom |
| Snatch Deadlift | 3×3 | 100%+ 1RM | Tight 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
SP + Snatch + SP + Snatch
5X @70-80%
Score type: Load
Pause Snatch Balance
4x2 @WBF
- pause 2sec at bottom of squat
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
SP + Snatch — A complex pairing a Power Snatch with a full Squat Snatch. It trains the ability to catch the bar in different positions. Keep your chest up.
Pause Snatch Balance — A movement where the bar is driven from the shoulders into a deep squat with a forced stop. It builds confidence in the hole. Hold the bottom for two full seconds.
Snatch Deadlift — A slow, controlled pull from the floor using the snatch grip. This isn’t a fast lift; it’s about muscle tension. Maintain a flat back throughout the pull.
FAQs
Q: How should I handle the 70-80% range for the complexes?
A: Start at 70% to dial in your movement quality. If the bar speed is high and your form is crisp, move toward 80% for the final sets.
Q: What is the goal of the pause in the Snatch Balance?
A: The pause eliminates momentum and forces you to stabilize the weight using your core and legs. It kills the “bounce” and builds true positional strength.
Q: Why are the deadlifts programmed over 100% of my max snatch?
A: Since the deadlift is a smaller part of the total snatch movement, you should be able to pull significantly more than you can actually snatch. This builds the necessary strength reserve.
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