Weightlifting Track: Power Snatch and Heavy Pulls
Wednesday, July 15, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session prioritizes explosive power and positional strength. We’re moving from a heavy single into a high-volume strength block to build stability under load. Don’t rush the deadlifts. It’s about tension.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Power Snatch | 3-2-1-1-1 | Heavy single | Vertical drive |
| Snatch + OHS | 5 sets | 80-90% | Active shoulders |
| Snatch Deadlift | 3×3 | 100%+ | Lat engagement |
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
3-2-1-1-1 @ WBF
Score type: Load
Snatch + ohs
5X @ 80-90%
Score type: Load
Snatch Deadlift
3x3 @100%+ of snatch
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 — A variation of the snatch where the bar is caught above a full squat. Focus on driving the bar high enough to catch with a slight bend in the knees. Keep the chest up.
Snatch + OHS — A complex pairing a full snatch with an overhead squat. This builds confidence and stability in the bottom position. Push the floor away during the squat.
Snatch Deadlift — A slow, controlled pull from the floor using the snatch grip. This targets the specific muscles needed for the first pull. Maintain a flat back throughout.
FAQs
Q: How should I manage the intensity on the Power Snatches?
A: Build up gradually through your sets. The goal is to find a heavy single that challenges you while maintaining a crisp, vertical bar path without missing.
Q: What’s the main difference between a Snatch Deadlift and a standard deadlift?
A: The grip is wider and the tempo is slower. You aren’t just ripping the weight up; you’re strengthening the specific posture required for the start of a snatch.
Q: I’m struggling with stability in the Snatch + OHS. What should I do?
A: Ensure you’re “punching” the ceiling throughout the overhead squat. If the load feels unstable, drop the weight slightly to prioritize a rigid torso.
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