Weightlifting Track: Complex Stability and Heavy Squats
Friday, July 3, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds positional strength by chaining the clean movements together. It’s about patience. You can’t rush a complex when the weight’s at 85%. Drive through the floor and stay tight.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Clean Pull + Clean + FS + Jerk | 5 sets | 75-85% 1RM | Precise footwork |
| Back Squat | 3×3 | 85%+ 1RM | Chest up |
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 + Clean + FS + Jerk
5X @ 75-85%
Score type: Load
Back 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 + Clean + FS + Jerk — A complex that combines a heavy pull, a clean, a front squat, and a jerk without dropping the bar. It taxes the system and tests your stability under load. Keep the bar tight to the body throughout every transition.
Back Squat — A foundational strength movement where the bar rests on the upper traps and the hips descend below parallel. It is the primary driver of leg power for Olympic lifting. Drive your knees out to maintain a stable base.
FAQs
Q: How should I handle the fatigue during the complex?
A: Focus on resetting your breath and foot position between every single rep. Don’t let the fatigue lead to “muted” hips or a soft catch.
Q: My balance feels off during the Front Squat portion of the complex. What’s the fix?
A: Shift your weight slightly toward the mid-foot and keep your elbows high. If the elbows drop, the bar pulls you forward.
Q: When should I move from 85% to something heavier on the squats?
A: Only increase the load if your three reps are moving with consistent speed and your depth remains unbroken.
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📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136