Weightlifting Track: Heavy Snatch and Clean & Jerk Singles, Front Squat Doubles
Sunday, September 20, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Nothing on today’s Olympic lifts has a percentage attached. Every snatch and clean and jerk is programmed at weight based on feeling, so you build to what moves well today, not to a number you wrote down last month.
Each power-plus-full complex comes right before its own lift on purpose. The power catch tells you how fast your pull is before you commit to a full squat receive, and a slow power rep is your signal to hold the weight instead of jumping. Five sets each of the snatch and the clean and jerk then build to a heavy single, and front squat doubles at 85–90% close it out as the one place today where the load is set for you.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Power snatch + snatch | 3 sets | Weight based on feeling | Finish tall on the power rep before you pull under on the full snatch |
| Snatch | 5 sets, build to a heavy single | Heavy single | Keep the bar close past the knees, then pull yourself under fast |
| Power clean + clean + jerk | 2 sets | Weight based on feeling | Stand all the way up from the clean and reset your rack before the jerk |
| Clean + jerk | 5 sets, build to a heavy single | Heavy single | Take a full breath and re-brace between the clean and the dip |
| Front Squats | 3×2 | 85–90% 1RM | Elbows high, and the same speed down on both reps |
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 + snatch
3x @WBF
Score type: Load
Snatch
5X @WBF build up to heavy single
Score type: Load
Power clean + clean + jerk
2x @WBF
Score type: Load
Clean + jerk
5X @WBF build up to heavy single
Score type: Load
Front Squats
3x2 @85-90%
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 + snatch — One power snatch, caught above parallel, then one full snatch caught in the bottom of an overhead squat, done as a single set. The power rep exposes a slow or short pull because there’s no deep squat to hide it. Finish tall on both before you pull under.
Snatch — The bar goes from the floor to overhead in one movement, received in a full overhead squat with locked arms. Stay over the bar until it passes your knees, then extend hard and pull yourself under instead of waiting for the bar to float. Lock the elbows the moment you land.
Power clean + clean + jerk — A power clean caught above parallel, then a full squat clean, then a jerk from the shoulders, all in one set. The power clean sets your speed, the full clean trains the recovery, and the jerk finishes the lift. Keep your elbows up in both catches so the bar stays on your shoulders.
Clean and jerk — The bar goes from the floor to the shoulders in a squat clean, then from the shoulders to overhead with a jerk. Stand all the way up and breathe before the dip. Rushing the jerk after a hard clean costs a lot of heavy lifts.
Front squat — The bar sits in the front rack across your shoulders, and you squat to full depth and stand. Brace before each rep and drive your elbows up out of the bottom. At 85–90% for doubles, the second rep should look like the first.
FAQs
Q: What does “weight based on feeling” mean in practice?
A: It means today’s heavy is whatever moves well today. Build in small jumps, and stop adding weight when a lift feels slow off the floor or lands out of position, even if you’ve lifted more before. Sleep, stress, and yesterday’s training all change that number, and the program is built to allow for it.
Q: What’s the difference between a power snatch and a full snatch?
A: Where you catch it. A power snatch is received above parallel, and a full snatch is received in the bottom of an overhead squat. Doing the power rep first shows you how much height and speed your pull is creating before you ask your legs to recover from a deep catch.
Q: How many singles should I take on the way to a heavy snatch or clean and jerk?
A: Use the five sets as the climb. Something like three singles that feel smooth and fast, then two that feel heavy but crisp. If you miss twice at the same weight, drop back to your last successful lift and finish there.
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.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
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