Clean & Jerk.

Make every rep count.

1. 01

   Start setup: Place the bar over the “knot” of your shoelaces (close, but not scraping your shins). Feet about shoulder-width with toes slightly out. Grip the bar just outside shoulder width.

2. 02

   Get tight: Hips down, chest proud, eyes forward. Brace your core and keep your back flat.

3. 03

   ### Clean

4. 04

   First pull: Push the floor away and keep the bar tight to your legs. As the bar rises, let your knees shift back to clear the path.

5. 05

   Power position: Once the bar passes the knees, bring the knees forward slightly and get your torso more upright.

6. 06

   Explode: Jump straight up and shrug hard (don’t loop the bar away from you).

7. 07

   Pull under + rack: As the bar reaches shoulder height, whip the elbows around and through fast so they point forward.

8. 08

   Catch: Drop into a squat and catch the bar on your shoulders in a solid front rack (bar on the delts, elbows up, hands outside shoulders).

9. 09

   Stand: Drive up by extending hips and knees until fully tall.

10. 10

    ### Jerk

11. 11

    Prep: Adjust your grip if needed. Bring elbows down to about 45° while keeping the bar supported.

12. 12

    Dip: A short, vertical dip by bending the knees (torso stays upright; heels down).

13. 13

    Drive + split: Explode straight up and punch the bar overhead. As the bar is still rising, split your legs and drop under to catch with elbows locked.

14. 14

    Recover: Step the front foot back slightly, then the back foot forward, finishing with feet together under the bar.

15. 15

    Finish safely: Lower or drop the bar from overhead in a controlled way (make sure the area is clear).

16. 16

    Repeat for reps.