Weightlifting Track: Snatch Volume and Strength
Wednesday, July 8, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds the structural strength required to stabilize heavy loads overhead. We’re pairing explosive power with slow, grinding tension. Don’t rush the pulls. It’s about time under tension and precision.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Power Snatch + OHS | 5 sets | Heavy single | Vertical drive |
| Snatch Pull + Snatch | 5 sets | 80-90% 1RM | Leg drive through the floor |
| 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
Power snatch + ohs
1x3 +1 1x2 +1 3x1 +1 @ WBF
Score type: Load
Snatch Pull + Snatch
5X @ 80-90%
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
Power Snatch + OHS — A power snatch where the bar is caught above parallel, immediately followed by one overhead squat. Focus on keeping the chest up during the descent. Snatch Pull + Snatch — A heavy snatch pull from the floor followed by a full snatch. The pull primes the nervous system for the explosive catch. Snatch Deadlift — A slow, controlled pull from the floor to the hip using the snatch grip. Keep the bar tight to the shins to maximize leverage.
FAQs
Q: How should I manage the intensity on the Snatch Deadlifts?
A: Since these are at or above 100% of your max, focus on tension rather than speed. If your back rounds, drop the weight; the goal is strength, not a struggle.
Q: Why am I doing a Snatch Pull before the actual Snatch?
A: This is a potentiation technique. The heavy pull “wakes up” the muscles needed for the lift, making the subsequent snatch feel lighter and faster.
Q: What is the primary goal of the Power Snatch + OHS complex?
A: It tests your ability to stabilize a heavy load while fatigued. Stay tight in the core to prevent the bar from drifting forward.
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