Weightlifting Track: Snatch Complexes and Pause Front Squats
Wednesday, August 19, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds snatch consistency through layered pulling complexes.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch pull + Low hang snatch pull + Low hang snatch | 4 sets | 70–80% 1RM | Stay at prescribed percentages |
| 2 Snatch push press + 2 ohs | 4 sets | 75–85% 1RM | Stay at prescribed percentages |
| Front Pause Squat | 3×3 | 75–80% 1RM | Position + stability under load |
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
Snatch pull + Low hang snatch pull + Low hang snatch
4x @70-80%
Score type: Load
2 Snatch push press + 2 ohs
4x @75-85%
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 |
|---|---|---|
| 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
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