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Clean and Jerk Tech!


Today's technique is all about breaking down the clean and jerk. We're looking for accuracy and speed on these lifts, so make sure that your movements are crisp and clean. Try to improve one element of the clean and/or jerk. Don't over analyze... just aim for one improvement and then build on that next time!

This slow motion video of a world class clean and jerk shows the bar path, bar contact, and posture of the lift very well. While we may never look like this when we lift, the goal is to move towards this technique, one step at a time! (about halfway through the video, the slow motion starts!)

Good luck, happy lifting, and see you soon,





3 rounds with an empty barbell:

6 deadlift, 5 hang power cleans, 4 front squats, 3 shoulder to overhead.

Rest and perform 2 samson stretches per side


Every 2 mins for 16 mins: Power Clean + Front Squat + Jerk

Approx 75% 1RM. You can hold across or build as you go. Percent may vary depending on your strength level and experience!

Use this as practice and efficiency and priming for Grace later in the week!


3 rounds for time of:

Row, 500/400 m

25 Wallballs

50 Double Unders

Go fast! If you're strong at wallballs and du, aim to go unbroken through those and adjust pace on the row

FG3: 25 du + 25 singles per round

FG2: scale wallballs, 100 singles

FG1: scale as needed, 50 singles

CP1: 40 wallballs, 100 du


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