Hang Clean and Push Jerk

Setup: Stand with feet hip-width apart, barbell at mid-thigh, grip just outside knees, chest up, shoulders over the bar, core engaged.

Movement: Perform a hang clean by pulling the bar with explosive triple extension and catching it on the front shoulders. Stand fully, then dip slightly at the knees and drive the bar overhead with 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, coordinate hang clean and push jerk smoothly, use leg drive efficiently, keep bar close to body.