Clean and Push 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 dip slightly at the knees and explosively drive the bar overhead using legs and arms (push jerk) until arms are fully extended. Lower the bar under control.

Standards:

• Bar rests on front shoulders after clean
• Full arm extension overhead during push jerk
• Feet return to shoulder-width after dip and drive

Focus Points: Maintain core tightness, use leg drive efficiently, coordinate clean and push jerk smoothly, keep bar close to body.