Weightlifting Track: Heavy Triples and Complexes
Sunday, October 11, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today’s session asks for control under increasing loads. The snatch is 5x3, building to a heavy triple. The 2 cleans + PP + push jerk + jerk complex is a heavy complex built by feel, and the jerks follow at 75-85%. The OHS volume at 65-70% finishes the day and reinforces depth and torso position. Both the snatch and the complex reward patience on the way up.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 5x3 @WBF | Weight based on feeling | Keep chest up through catch |
| 2 Cleans + PP + push jerk + jerk | 5X @WBF | Weight based on feeling | Drive through heels on clean |
| Jerks | 4x2 | 75-85% | Dip and drive as one motion |
| OHS | 3x6 1x6+ | 65-70% | Knees out over toes |
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
Jerks
4x2 @75-85%
Score type: Load
OHS
3x6 1x6+ @65-70%
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 |
| Jerks | 4x2 @75-85% |
| OHS | 3x6 / 1x6+ @65-70% |
Movement Glossary
Snatch — The Olympic lift where the bar is pulled from floor to overhead in one continuous movement. The key is maintaining a vertical bar path while catching in a deep squat position. Keep your chest up and elbows high during the pull phase.
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. Stay tight and balanced from one lift to the next.
Jerks — The overhead lift where you dip and drive the bar from your shoulders to overhead. The dip should be quick and shallow, with the drive coming from your legs rather than your arms.
OHS — Overhead squat, where you hold the barbell locked out overhead while descending into a full squat. Your torso must remain upright throughout the movement, with your core braced to prevent forward lean.
FAQs
Q: How should I approach the @WBF (by feel) loads for the snatch and complex work?
A: Start conservatively and increase only when you can execute all reps with perfect form. The snatch triples should feel smooth but challenging, while the complex requires consistent technique across all five reps without breakdown.
Q: What’s the priority when the jerks get heavy at 75-85%?
A: Focus on the dip and drive timing — they should happen as one fluid motion. The bar should travel straight up without drifting forward.
Q: How do I know if I’m maintaining proper depth in the OHS sets?
A: Your hip crease must drop below the top of your knees while keeping your heels flat. If you’re bouncing out of the bottom or your heels lift, reduce the weight rather than compromising depth.
Q: What’s the main technical challenge with the 2 Cleans + PP + push jerk + jerk complex?
A: Moving from one lift to the next without losing position. Stay tight between each lift, keep the bar controlled, and take your breath between sets, not in the middle of the complex. If a lift feels shaky, lower the weight for the next set.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136