Weightlifting Track: Strength & Speed Integration Day
Friday, October 9, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session builds explosive pull strength and clean mechanics under load. The hang variations ask you to stay upright and transfer force fast. Clean pulls, reset every rep, reinforce the finish of the pull and back tension. Front squats close the day by testing your core stability and leg drive after the pulls.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Hang muscle cleans + jerk | 3x 3+1 | 50-60% | Drive through the hips, then jerk with speed |
| Hang power clean + Low hang clean + clean + jerk | 4x | 65-70% | Keep torso upright, stay tight through the complex |
| Clean pulls | 4x4 | 70-80% | Reset every rep, pull to full extension with shrug |
| Front squat | 3x6 1x6+ | 65-70% | Knees out, chest up, depth to parallel or below |
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
Hang muscle cleans + jerk
3x 3+1 @50-60%
Score type: Load
Hang power clean + Low hang clean + clean +jerk
4x @65-70%
Score type: Load
Clean pulls
4x4 @70-80%
- reset every rep
Score type: Load
Front squat
3x6 1x6+ @65-70%
Score type: Load
Full Session Breakdown
| Block | What You’ll Do |
|---|---|
| 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 |
| Hang muscle cleans + jerk | 3x 3+1 @50-60% |
| Hang power clean + Low hang clean + clean +jerk | 4x @65-70% |
| Clean pulls | 4x4 @70-80% / * reset every rep |
| Front squat | 3x6 / 1x6+ @65-70% |
Movement Glossary
Hang muscle cleans + jerk — Start with the bar at hang height, explode upward into a muscle clean (no re-bend under the bar), then immediately transition into a jerk. The cue is to keep the bar close and drive the elbows through fast.
Hang power clean + Low hang clean + clean + jerk — A complex of four lifts listed by name in the programming: a hang power clean, a low hang clean, a clean, and a jerk. Stay tight and don’t rush the transitions.
Clean pulls — A pull-only movement that stops at full hip extension with a shrug. No catch. This builds posterior chain power and reinforces the finish of the clean.
Front squat — Bar racked across the front of the shoulders, squatting to depth with a torso as upright as possible. The cue is to brace the core and drive the knees out on the way down.
FAQs
Q: How should I approach the hang muscle clean + jerk sets?
A: Start light to dial in the rhythm. The muscle clean has no re-bend under the bar, so focus on a fast hip snap and immediate elbow drive. Then jerk without pausing between the clean and the jerk.
Q: What’s the difference between the hang power clean and the low hang clean in the complex?
A: They are two separate lifts, listed by name in the complex: the hang power clean first, then the low hang clean. The programming gives only the names, so move through them in the order written and keep each one controlled.
Q: How do I know if I’m hitting the right depth on the front squat?
A: Your hip crease should drop below the top of your knee at the bottom. If your heels lift or your torso folds forward, you’re either missing depth or losing core tension. Keep your chest up and knees tracking over toes.
Q: Should I rest between reps in the clean pulls?
A: Yes — reset every rep. The programming calls for a full reset, so don’t chain them. Use the time to re-grip and re-brace before pulling again.
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