Weightlifting Track: Building Snatch Power and Pull Strength
Wednesday, July 1, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session is all about verticality. We’re stacking movements to prime your nervous system for a violent extension. Don’t let the pulls become slow grinds. Stay aggressive.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch Pull + High Pull + Snatch | 5 sets | 75-85% 1RM | Speed under the bar |
| Snatch Deadlift | 3×3 | 100%+ 1RM | Chest up, 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
Snatch Pull + Snatch High Pull + Snatch
5X @75-85%
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
Snatch Pull + High Pull + Snatch — A complex designed to reinforce the trajectory of the bar. You’ll perform a pull to the hip, a high pull to the chest, and then a full snatch. Keep the bar close.
Snatch Deadlift — A slow, controlled pull from the floor using the snatch grip. It builds the raw strength needed to move heavy loads. Focus on driving the floor away.
FAQs
Q: How should I handle the intensity on the complex?
A: Treat the pulls as preparation for the catch. If your form breaks down on the high pull, drop the weight; the snatch is the only rep that counts for the score.
Q: Why are we pulling more than 100% of my max on deadlifts?
A: Overloading the pull builds confidence and strength in the first third of the lift. It makes your actual snatch feel lighter off the floor.
Q: What is the main difference between the snatch pull and the high pull?
A: The snatch pull ends at the hip with full extension, while the high pull adds an active shrug to pull the bar higher toward the collarbone.
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