Weightlifting Track: Clean Complexes, Heavy Jerks, and Squat Volume
Friday, August 28, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds positional strength through layered complexes before demanding precision under fatigue. The early complexes force you to hold posture as the bar changes height on you — pull, hang, jerk — without resetting. Jerks at 80% plus demand violent leg drive and a locked trunk; anything less gets exposed. Back squats at four sets of five finish the job, grinding midline stability when your legs already carry the day. Trust the sequence; skip the ego.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Clean pull + low hang clean pull + low hang clean + push press | 3 sets | 60-70% 1RM | Keep the bar close off the floor; fight the urge to swing it forward on the hang reps |
| Clean pull + low hang clean + jerk | 5 sets | 70-80% 1RM | Drive the elbows high on the clean turnover; punch the jerk overhead before the feet land |
| Jerks | 3×2 | 80%+ 1RM | Dip straight down, drive straight up — no forward knee slide |
| Back Squats | 4×5 | 75%+ 1RM | Brace before you descend; hold tension at the bottom like you’re pausing a max effort |
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 + low hang clean pull + Low hang clean + push press
3X @60-70%
Score type: Load
Clean pull + Low hang clean + Jerk
5X @70-80%
Score type: Load
Jerks
3x2 @80%+
Score type: Load
Back Squats
4x5 @75%+
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 + low hang clean pull + low hang clean + push press — A four-movement complex blending pulling strength, positional awareness, and overhead stability. Perform a clean pull from the floor, then a clean pull from just below the knee, then a full clean from that same hang position, and finish with a push press. The transitions teach you to maintain bar path and trunk rigidity as fatigue accumulates.
Clean pull + low hang clean + jerk — A three-movement complex that links pulling power, receiving mechanics, and split jerk execution. Pull from the floor, clean from a low hang, then immediately jerk. The hang clean forces a faster turnover; the jerk tests whether your legs can still produce force after the pull and catch.
Jerks — The split jerk: dip, drive, split, and recover with the bar locked overhead. It demands a vertical dip, aggressive leg drive, and a deep, stable split stance. The arms only lock out — they don’t press.
Back Squats — A foundational lower-body strength movement. Barbell rests on the upper traps; descend until hip crease passes knee, then drive up. The trunk must stay rigid throughout — this is where midline endurance meets leg power.
FAQs
Q: How should I manage intensity across the two complexes and the jerk sets?
A: Treat the first complex at 60-70% as technique rehearsal — move crisply, don’t grind. The second complex at 70-80% is where you push positions under load. Jerks at 80%+ are your true
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