Elements 4: Oly 1 – Clean & Jerk

Elements 4: Oly 1 – Clean & Jerk

• Deadlift – Maintain lumbar curve, weight in heels, “squeeze” it off the ground, shoulders ahead of hands, open hips at top, tight core, sight target.
• Review the front squat
• Burgener warm-up and introduction to the hook grip.
• “Jump and Land” – lift and jump from deadlift position, catch and land in squat position. Emphasize “jump” is a quick movement of the feet, not an exaggerated movement.
• Clean – deadlift to above knee, then: full leg extension, open hips explosively, shrug, elbows high and outside, drop under bar with proper elbow position.
• Push jerk – Review press/push-press. Emphasize dropping under bar and “catching” bar with arms locked out.
• Split jerk – Help each member find his/her jerk landing position. Apply same
• principles from push jerk to split jerk. After catch, step back with the front foot, then up with the back foot.
• * The rep does not count unless the bar is controlled overhead at full lockout.

WOD: 8-5-3-3-3 Clean & Jerk