Clean & Jerk Practice at Catalyst Athletics

THE CLEAN AND JERK
The first part, the Clean:
The barbell is placed horizontally in front of the lifter’s
legs. It is gripped, palms downwards and pulled in a single
movement from the platform to the shoulders, while either
splitting or bending the legs. During this continuous movement,
the barbell may slide along the thighs and the lap.
The barbell must not touch the chest before the final position.
It then rests on the clavicles or on the chest above the
nipples or on the arms fully bent. The feet return to the
same line, legs straight before performing the Jerk. The
lifter may make this recovery in his or her own time and
finish with the feet on the same line, parallel to the plane
of the trunk and the barbell.

The second part, the Jerk:
The athlete bends the legs and extends them as well as the
arms to bring the barbell to the full stretch of the arms
vertically extended. He or she returns the feet to the same
line; arms and legs fully extended, and waits for the Referees’
signal to replace the barbell on the platform. The
Referees give the signal to lower the barbell as soon as the
lifter becomes motionless in all parts of the body.

IMPORTANT REMARK:
After the Clean and before the Jerk, the lifter may adjust
the position of the barbell. This must not lead to confusion.
It does not mean the granting of an additional jerk attempt
but allowing the lifter to:
a) withdraw the thumbs or “unhook” if this method is used,
b) lower the barbell in order to let it rest on the shoulders
if the barbell is placed too high and impedes the breathing
or causes pain,
c) change the width of the grip.

Warmup
Speed Ladder

Power
10 Reps
Clean+Jerk

Strength
3-3-3-3-3
Olympic Back Squat