Power Clean and Split Jerk

Setup: Stand with feet hip-width apart, barbell on the floor, grip just outside the legs, chest up, shoulders over the bar, core engaged.

Movement: Perform a power clean by pulling the bar from the floor and catching it on the front shoulders above parallel. Stand fully, then dip and drive the bar overhead, splitting the feet front and back to receive the bar with arms locked out. Recover feet to finish.

Standards:

• Bar caught on front shoulders above parallel
• Arms fully extended and locked overhead
• Feet return to standing in line at the finish

Focus Points: Keep bar close, use strong leg drive, fast foot split, maintain balance and stable overhead position.