Weightlifting Track: Strength and Precision
Friday, July 10, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds raw power. We’re pairing heavy triples on the squat with high-percentage complexes to bridge the gap between strength and technique. Don’t rush the pulls. Keep your chest up and stay patient.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Clean Pull + Clean + Jerk | 5 sets | 80-90% | Vertical extension |
| Back Squat | 3×3 | 85%+ | Drive through the mid-foot |
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 + Jerk
5X @ 80-90%
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 + Jerk — A complex starting with a heavy pull to the hip, followed by a full clean and a jerk. It emphasizes the transition from the pull to the catch. Focus on a violent hip extension.
Back Squat — A fundamental strength lift where the barbell rests on the traps and the athlete squats to depth. It builds the leg drive necessary for heavy cleans. Keep the core braced.
FAQs
Q: How should I manage the intensity on the complexes?
A: Start at 80% to dial in the rhythm. If the bar is crashing on you or your footwork is sloppy, stay there. Only move toward 90% when every rep looks crisp.
Q: What is the main difference between the Clean Pull and the Clean?
A: The pull focuses exclusively on the path of the bar and the extension of the hips without catching the weight. It’s about building the strength to move the bar high enough to make the clean possible.
Q: Why are we squatting after the complexes?
A: We use the complexes to prime the nervous system and specific movements. Following that with heavy triples ensures we’re building absolute strength while the muscles are already warm and activated.
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