Weightlifting Track: Testing Week — Snatch, Clean & Jerk, and Squat Maxes
Sunday, September 27, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This is the week we measure what the last cycle built. If you still have lifts to test, you get up to four heavy singles: snatch, clean & jerk, back squat and front squat, and the order you attack them can decide whether you express strength or just survive it. Spread the lifts across the week; cramming all four into one session tends to cost you on the final attempts. The barbell complexes beforehand aren’t warm-up filler; they’re your last chance to groove the motor patterns that hold together under maximal load. Trust the positions you’ve drilled, not the adrenaline spike.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 1×1 | Heavy single | Keep the bar close through the middle; push the floor away until the hips meet the bar |
| Clean & Jerk | 1×1 | Heavy single | Drive the elbows up and around the bar in the turnover; don’t pull the bar to you |
| Back Squat | 1×1 | Heavy single | Brace before you descend; drive the traps into the bar out of the hole |
| Front Squat | 1×1 | Heavy single | Maintain an upright torso; let the elbows lead the ascent |
TESTING WEEK - Notes
Be thorough with your warm ups. If possible plan to attack 1 -2 lifts per day and spread out the days to keep your legs fresh.
- Competition lifts
- Strength lifts
- Hang / block variations
Have fun!
Score type: Not Scored
Snatch 1x1
Snatch for load: #1: 1 rep
Score type: Load
Clean & Jerk 1x1
Clean & Jerk for load: #1: 1 rep
Score type: Load
Back Squat 1x1
Back Squat for load: #1: 1 rep
Score type: Load
Front Squat 1x1
Front Squat for load: #1: 1 rep
Score type: 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
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
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| TESTING WEEK - Notes | Be thorough with your warm ups. If possible plan to attack 1 -2 lifts per day and spread out the days to keep your legs fresh. / 1. Competition lifts / 2. Strength lifts / 3. Hang / block variations / Have fun! |
| Snatch 1x1 | Snatch for load: / #1: 1 rep |
| Clean & Jerk 1x1 | Clean & Jerk for load: / #1: 1 rep |
| Back Squat 1x1 | Back Squat for load: / #1: 1 rep |
| Front Squat 1x1 | Front Squat for load: / #1: 1 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 |
| 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 |
Movement Glossary
Snatch: A single explosive movement lifting the barbell from floor to overhead. The lifter accelerates the bar through the hips, pulls under, and receives it in a deep overhead squat. The cue that matters: keep the bar close through the middle; push the floor away until the hips meet the bar.
Clean & Jerk: A two-part lift: first the clean (floor to shoulders), then the jerk (shoulders to overhead). Each phase demands its own speed and precision. The cue that matters: drive the elbows up and around the bar in the turnover; don’t pull the bar to you.
Back Squat: The barbell rests across the upper back; the lifter descends to full depth and stands. It tests raw leg and hip strength under load. The cue that matters: brace before you descend; drive the traps into the bar out of the hole.
Front Squat: The barbell sits on the front rack, demanding an upright torso and quad-dominant drive from the bottom. The cue that matters: maintain an upright torso; let the elbows lead the ascent.
FAQs
Q: Should I test all four lifts in one day or spread them out?
A: Spread them. Two lifts per day across two days, or one lift per day across four, preserves neural output and leg freshness. Testing back squat and front squat in the same session can compromise the second attempt.
Q: How do I warm up for a true 1-rep max without burning out?
A: Treat the barbell complexes as your specific prep. Take small jumps near the top and rest a few minutes between heavy attempts.
Q: What if my snatch feels fast but my clean & jerk feels heavy on the same day?
A: That’s normal: the lifts stress different qualities. Snatch rewards speed and mobility; clean & jerk rewards strength and position. Don’t force a PR on the jerk if the clean felt grindy. Call the attempt, rest, and reassess.
Q: How deep do the squats need to be today?
A: Your coach will set the depth standard. If you can’t hit it at the weight you’ve selected, the weight is wrong.
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