Weightlifting Track: Precision Power and Leg Strength
Friday, August 7, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Positioning is everything today. We’re stripping back the range of motion to force a vertical torso and faster elbows. Don’t rush the complexes. It’s about the quality of the catch, not just moving the weight.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Hang power clean + Low hang power clean + 2 push press | 3 sets | 60-70% | Fast elbows |
| Clean pull + hang clean + Low hang clean + Jerk | 4 sets | 70-80% | Vertical chest |
| Jerks | 3×3 | 70-80% | Stable footprint |
| Back Squats | 4×5 | 70-80% | Drive through 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
Hang power clean + Low hang power clean + 2 push press
3X @60-70%
Score type: Load
Clean pull + hang clean + Low hang clean + Jerk
4X @70-80%
Score type: Load
Jerks
3x3 @70-80%
Score type: Load
Back Squats
4x5 @70-80%
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
Hang power clean + Low hang power clean + 2 push press — A complex starting with a clean from the shoulder, followed by a clean from above the knee, finishing with two overhead presses. Focus on keeping the bar tight to the body.
Clean pull + hang clean + Low hang clean + Jerk — A high-volume complex designed to build pulling strength and precision before finishing with a jerk. The key is maintaining a consistent back angle across all three pulls.
Jerks — An explosive movement driving the barbell from the shoulders to an overhead locked position. Focus on a sharp dip and drive.
Back Squats — A foundational lower-body lift with the barbell resting on the traps. Keep the core braced and the chest up throughout the descent.
FAQs
Q: How should I manage the intensity on the complexes?
A: Treat these as skill work rather than max effort. If your form breaks down or your elbows slow down, drop the weight slightly to prioritize the movement pattern.
Q: What is the difference between the hang and low hang clean?
A: The hang clean starts from the hip/mid-thigh, while the low hang starts just above the knee. This forces you to produce more power from a deeper position.
Q: Should I take long rests between the back squat sets?
A: Yes. Since we’re hitting 4 sets of 5 at a moderate-to-heavy load, take 2-3 minutes of rest to ensure every rep is high quality.
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