CLEAN & JERK
The complete Olympic lift. Clean to the front rack, then jerk overhead. The pinnacle of the 300WOD Olympic lifting progression.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Clean the barbell from the floor to the front rack position.
- 2
Stand to full extension — this completes the clean.
- 3
Dip and drive the bar overhead with leg power.
- 4
Split or power jerk — bar locked out overhead.
- 5
Recover to a standing position with the bar overhead.
- 6
Lower under control.
THE STANDARD
Full clean to front rack. Full lockout overhead in the jerk. Stand to full extension to complete each rep.
COACHING CUES
COMMON MISTAKES
Not completing the clean before initiating the jerk.
Not achieving full lockout overhead.
Pressing out the jerk — the bar must be locked out, not pressed.
SCALING / SUBSTITUTIONS
Power clean + push press as a regression.
Hang power clean to develop the second pull.
Reduce load significantly — technique is paramount.
300WOD APPLICATION
The clean & jerk is the pinnacle Olympic movement in the 300WOD system, appearing at Spartan Standard.
EXERCISE INTELLIGENCE
The clean & jerk represents the highest level of technical proficiency in the 300WOD system.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary