Weightlifting Track: Snatch & Jerk Complex Day
Sunday, October 4, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today lists two separate sessions, and they are not meant to be read as one. The first has Barbell Prep, a snatch for 5x3, a complex of 2 cleans + PP (push press) + push jerk + jerk, and OHS at 65-70%. The second has the same Barbell Prep, a hang snatch, a hang clean + jerk, jerks at 90%+, and OHS at 80%. Most of the loads are by feel, building to a heavy triple, a heavy complex or a heavy single, so the work rewards patience on the way up. Trust your hips and let the bar move.
The Protocol
Two sessions are listed for the day. The first three rows are one session, and the rest are the other.
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 5x3 | Weight based on feeling | Drive through the hips to complete the pull. |
| 2 Cleans + PP + push jerk + jerk | 5X | Weight based on feeling | Keep the torso upright during the clean to set up the jerk. |
| OHS | 3x6 1x6+ | 65-70% | Keep your knees tracking over your toes as you sit into the squat. |
| Hang snatch | 5x1 | Weight based on feeling | Extend the hips violently at the hang position to create bar speed. |
| Hang clean + jerk | 5x1 | Weight based on feeling | Keep the clean and the jerk connected, with no wasted time between them. |
| Jerks | 3x2 | 90%+ | Dip and drive the bar overhead in one fluid motion. |
| OHS | 3x4 1x4+ | 80% | Maintain a tight core to prevent your lower back from rounding. |
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
5x3 @WBF *build to heavy triple
Score type: Load
2 Cleans + PP + push jerk + jerk
5X @WBF *build to heavy complex
Score type: Load
OHS
3x6 1x6+ @65-70%
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
Hang snatch
5x1 @WBF *build to heavy single
Score type: Load
Hang clean + jerk
5x1 @WBF *build to heavy single
Score type: Load
Jerks
3x2 @90%+
Score type: Load
OHS
3x4 1x4+ @80%
Score type: Load
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| 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 |
| Snatch | 5x3 @WBF / *build to heavy triple |
| 2 Cleans + PP + push jerk + jerk | 5X @WBF / *build to heavy complex |
| OHS | 3x6 / 1x6+ @65-70% |
| 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 |
| Hang snatch | 5x1 @WBF / *build to heavy single |
| Hang clean + jerk | 5x1 @WBF / *build to heavy single |
| Jerks | 3x2 @90%+ |
| OHS | 3x4 / 1x4+ @80% |
Movement Glossary
Snatch — A single overhead lift where the bar is pulled from the floor to locked arms in one continuous movement. The key is to keep the bar close to your body during the transition. Focus on an explosive hip extension to get the bar moving upward.
2 Cleans + PP + push jerk + jerk — A complex done back to back as one set: two cleans, then a push press (PP), a push jerk and a jerk. The cue is to stay balanced over your mid-foot throughout the entire sequence.
OHS — Overhead squat, where the bar is held overhead in a snatch grip while you squat to depth. It demands good thoracic and hip mobility. Keep your elbows locked and your gaze fixed forward to stabilize the load.
Hang snatch — A snatch initiated from a hanging position. It emphasizes the pull and catch phase without the initial floor setup. Focus on a rapid turnover of the bar under the arms.
Hang clean + jerk — A clean from the hang position followed immediately by a jerk. This complex builds power and coordination. Keep the transition from the clean catch to the jerk dip tight, with no pause in between.
Jerks — The jerk is a split or power movement to get the bar overhead from the shoulders. It requires a precise dip and drive to send the bar upward while catching it in a stable position. Keep your feet level as you drive.
FAQs
Q: How should I approach the progression on the 5x3 snatch sets?
A: Start with a weight that feels comfortable for five clean triples. Increase incrementally on each set, aiming to finish the fifth set with good speed and depth. If your technique breaks down, drop back to the previous successful load.
Q: What is the difference between the push jerk and the jerk in the complex?
A: Both start with a dip and a drive with the legs. In a push jerk you re-bend under the bar to catch it overhead. The programming lists the push jerk and the jerk as separate lifts in the complex, so move through them in the order written.
Q: How do I manage the intensity on the Jerks 3x2 @90%+?
A: Treat these as heavy, high-intensity sets. Use the Barbell Prep to prepare your shoulders and legs. Focus on a sharp dip and a powerful drive to get the bar overhead, then stabilize before racking.
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