Clean and Jerk

Setup: Stand with feet hip-width apart, barbell over mid-foot, grip just outside knees, chest up, shoulders over bar.

Movement: Perform a clean by pulling the bar with explosive triple extension and catching it on the front shoulders in a front squat. Stand up fully, then drive the bar overhead with legs and arms (jerk) until arms are fully extended. Lower the bar under control.

Standards:

• Bar rests on front shoulders after clean
• Full extension of arms overhead at jerk
• Feet shoulder-width during catch and jerk

Focus Points: Use explosive hip drive, maintain neutral spine, coordinate clean and jerk smoothly, engage core throughout.