How to clean and jerk

5
Feb

How to clean and jerk

Centennial CrossFit – Coach Josh’s Skills Program

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How to Clean and Jerk

Metcon (No Measure)

Terminology:

— First pull

— Second pull

— Third pull

— Scoop

— Shrug

— High/low/hang clean

— Split jerk

— Push jerk

Positioning:

— Hands

— Chest

— Hips

— Knees

— Feet

Clean Drills:

— Halting deadlift (3×10)

— Halting deadlift + scoop and shrug (3×10)

— Front squat (2×10)

— Drop clean (2 sec hold at top and bottom, 2×10)

— High hang (2 sec hold at bottom, 2×10)

— Low hang (2 sec hold at bottom, 2×10)

— Hang clean (2 sec hold at bottom, 2×10)

— Full clean (2×10)

Jerk Drills:

— Down ups on the wall

— Down ups no wall

— Jerk balance

— Jerk

Clean and Jerk tips:

— Regrip in front rack

— Breath

— Mentality