Weightlifting Track: Building Power and Leg Strength
Friday, June 26, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Clean pulls combined with full cleans and jerks force you to maintain tension under load. It’s a brutal way to build positional strength. You’ll feel the fatigue. Fight through it with a tight core. Front squats then cement that strength with pure, heavy leg drive.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Clean Pull + 2 Clean & Jerk | 5 sets | 75-85% 1RM | Vertical extension |
| Front Squat | 3×3 | 85%+ 1RM | Elbows high |
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
Clean pull + 2 Clean + Jerk
5X @75-85%
Score type: Load
Front Squat
3x3 @85%+
- warm up to 80% before counting sets
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 Pull + 2 Clean & Jerk — A complex starting with a heavy pull to the hip, followed by two full clean and jerks. It trains the transition from the first pull to the finish. Keep the bar close to the body.
Front Squat — A barbell squat with the weight resting on the front of the shoulders. It develops the specific leg strength needed to stand up a heavy clean. Drive your upper back through the ceiling.
FAQs
Q: How should I handle the intensity on the Clean Pulls?
A: Treat the pull as a primer for the cleans. The weight is heavy, but the goal is explosive extension, not grinding the bar up. If your form breaks on the pull, the subsequent cleans will suffer.
Q: What is the most common mistake during the Clean & Jerk portion of the complex?
A: Losing chest position. Because you’re doing two reps after a heavy pull, it’s easy to let the shoulders slump. Keep your torso upright to ensure an efficient catch.
Q: How do I ensure I’m ready for the 85%+ Front Squats?
A: Don’t jump straight to your working sets. Spend time hitting a solid set at 80% to prime your central nervous system and check your brace before counting the official sets.
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