Weightlifting Track: Snatch Complexes, Push Press OHS, Pause Front Squats
Wednesday, August 12, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today’s session builds snatch rhythm under fatigue while loading the overhead position with control. The three‑part complex forces you to transition smoothly from a muscle snatch into a hang power snatch and finally a low‑hang snatch, sharpening turnover speed. Heavy push‑press‑OHS sets demand a solid dip‑drive and locked‑out finish before you sit into the squat. Pausing at the bottom of the front squat teaches you to own the hole and keep an upright torso under load.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| 2 Muscle Snatch + Hang Power Snatch + Low Hang Snatch | 3 sets | 50-60% 1RM | Keep the bar path tight; punch the turnover on each rep |
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
2 muscle snatch + hang power snatch + low hang snatch
3X @50-60%
Score type: Load
3 Snatch push press + ohs
3x @75-80%
Score type: Load
Front Pause Squat
3x3 @75-80%
- 2 sec pause at bottom of squat
Score type: Load
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Barbell Prep | 15 min | Bar only: muscle snatch, OHS, power snatch, snatch balance. Then 1-2 light rounds of complexes. |
| Complex Work | 30 min | Snatch complex (muscle + hang power + low hang) 3 sets @ 50-60%, then snatch push press + OHS 3 sets @ 75-80%. |
| Squat | 15 min | Pause Front Squat 3x3 @ 75-80% with a 2-second pause in the bottom. |
Total class time: approximately 60 minutes.
Movement Glossary
Snatch — A barbell is lifted from the floor to overhead in one continuous movement. The hips extend explosively and the lifter drops into a full overhead squat to receive it. Keep the bar close to the body on the way up — if it drifts forward, the lift gets exponentially harder.
Overhead Squat (OHS) — Barbell locked overhead in a wide snatch grip, full squat depth. Tests shoulder mobility, hip mobility, and body awareness at the same time. Used in snatch prep to reinforce the catch position.
FAQs
Q: How do I know when to stop adding weight on the Snatch?
A: Stop when your positions start breaking down — bar drifting forward, no overhead squat depth, or you’re catching in a soft position. A missed rep at 90% of your best tells you more than a grinder at 100%.
Q: Can I drop in just for the Weightlifting Track?
A: Yes. CrossFit MYO welcomes drop-ins. Check the schedule at cfmyo.com or book a free class to try a session first.
Q: How do I handle percentages if I don’t know my 1RM for Snatch?
A: Work with a load that feels challenging but lets you maintain good positions. Use your warm-up sets to calibrate. When in doubt, err lighter — your coach can help you find the right number during class.
Q: Where is CrossFit MYO in San Jose?
A: 3550 Charter Park Drive, San Jose, CA 95136 — near Almaden and Blossom Hill. Parking on-site.
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