Clean & Jerk Technique EMOM
clean & jerk technique
Every 2:00 x 6 sets
3 Clean & Jerk reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Clean & Jerk — CrossFit Olympic Lift Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The clean and jerk is one of the two Olympic lifts — a barbell is pulled from the floor to the shoulders (the clean) and then driven overhead to lockout (the jerk). In CrossFit, the power clean and push jerk are most common in metcons, while the full squat clean and split jerk appear in strength sessions and competition. The clean and jerk is the most technically demanding barbell movement in CrossFit and the one with the highest ceiling for load. It directly develops athletic power, hip explosiveness, and overhead stability that transfers across almost every other CrossFit movement.
Quick answer
The clean and jerk is one of the two Olympic lifts — a barbell is pulled from the floor to the shoulders (the clean) and then driven overhead to lockout (the jerk). Practise Clean & Jerk while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
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Clean & Jerk | Olympic Weightlifting Exercise Library
Catalyst Athletics · reviewed 2026-08-06
Muscles Worked
Full bodyPosterior chainQuadricepsDeltoidsCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Clean & Jerk power through full body and posterior chain and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Clean & Jerk if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bar swinging away from the body — keep the bar path close to the legs throughout the pull. |
| Scaling | Power clean + push press (as separate movements, lighter load), or DB clean and press. |
How to Do the Clean & Jerk
1
Set up with bar over mid-foot, hips above knees, chest up, neutral spine.
2
First pull: push the floor away, keeping the bar close to the legs past the knees.
3
Second pull: explosively extend hips and knees ("jump"), shrug aggressively.
4
Third pull: pull under the bar into the front rack (power or squat catch).
5
Stand to full extension in the clean. Brief pause to reset the feet.
6
For the jerk: dip (quarter squat), drive aggressively, receive bar overhead at lockout. Stand the jerk out, step feet together.
Common Mistakes
✕
Bar swinging away from the body — keep the bar path close to the legs throughout the pull.
✕
Hips rising faster than shoulders from the floor — this rounds the lower back under load.
✕
Not completing hip extension before pulling under — rushing the turnover loses power transfer.
✕
Missing the jerk forward — the bar must end up over the heels at lockout.
Coaching Tips
✓
Build power clean technique before full squat cleans — the power variation is easier to learn and still transfers well.
✓
The jerk is often undertrained — dedicate specific sessions to jerk technique separate from clean work.
✓
For WOD cycling, the push jerk (feet land together) is faster to cycle than the split jerk.
Scaling Options
Easier / Beginner
Power clean + push press (as separate movements, lighter load), or DB clean and press.
Harder / Advanced
Full squat clean + split jerk, higher loads, or complex work (2 cleans + 1 jerk).
Training Examples
Train Clean & Jerk with a Clear Purpose
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Clean & Jerk Power Pairing
clean & jerk power workout
5 rounds for quality
4 crisp Clean & Jerk reps
6 controlled Power Clean reps
Rest enough to preserve speed
Frequently Asked Questions
What is the difference between a power clean and a squat clean in CrossFit?
In a power clean, the bar is caught above parallel — no squat below the hips. In a squat clean (full clean), the athlete catches in a full front squat. The squat clean allows heavier loads. For WODs, power cleans are more common because they cycle faster.
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