Breaking Down the Clean and Jerk

Img_1649WOD
5 Rounds For Time of:

  • 15 Deadlifts
  • 12 Hang Power Cleans
  • 9 Front Squats
  • 6 Push Jerks

As Rx'd: 135 lbs. for the entire workout for men.
              95 lbs. for women.
Scale weight as appropriate.

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Deadlift -the beginning of the Clean -the Setup (vid 1, vid 2, vid 3)

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Hang Power Clean - generating power from the hip from the hang position, shrugging and exploding the hip aggressively to put momentum on the bar, and quickly dropping below it in a 1/4 squat Power Clean catch position.  Notice the elbows are high and the bar has been received right on top of the shoulders, ready for the Front Squat portion of the break down.

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Front Squat - the catch position of the full Clean.  Chest up, elbows up, bar in the fingertips, butt back and below parallel, weight in the heels.

Standing up out of the front squat, brings your load up to the position of now being able to put it overhead with the Push Jerk.

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The Dip (loading the hip) The Drive (releasing the power of the hip, elevating the bar off the chest.) The Drop below the now weightless bar, landing in a quarter squat with shoulders locked out, receiving the bar at it's apex and then being able to stand it up to full height with the strength of the legs. 

The Clean and Jerk, broken down.