Clean And Jerk Work

P6 CrossFit – Weightlifting

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Clean & Jerk Info (No Measure)

The Clean and Jerk is one of the two lifts that athletes compete in at the Olympic Games. It’s also a potent exercise for developing total-body power.

The Clean and Jerk comprises two distinct movements. The lift begins with a barbell on the ground, and the lifter has to Clean the bar to their shoulders—this is where the work we put in on the Clean comes into play. The lifter then has to explosively drive the bar overhead—this is where the shoulder to overhead work from last week comes into play.

It requires incredible power, core strength, balance and control to complete, especially with heavy weight.

It’s one of the best exercises for increasing explosive power in athletics.

Clean & Jerk Warmup (No Measure)

GET THE BEST RACK POSITION YOU CAN (While keeping a grip on the bar)

A strong rack position improves your chances of standing up out of a heavy clean. It is common for beginners to struggle with the position as people often have incredibly tight lats and triceps.

-Foam rolling the lats, triceps, & wrists and stretching them during your warm up will help get those elbows higher and the bar comfortably resting on the shoulders while still gripping the bar

-Stretching out using the bar is also a great way to improve your lat/tricep/wrist mobility:

Place the barbell into the back squat position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.

-Foam roll the same thoracic spine area as last week. with like a crunching motion at each vertebrae.

-Cup your ears and touch you elbows together, for 20 or so reps. (this will help with external rotation)

-While keeping to wrists flexed up. start with you arms down. do small circles while moving your arms over head and back down for about 10-15 reps.

-Serratous Anterior Push Ups. start on hands and knees keeping your natural lumbar curve, now drop your chest by loosening your shoulders, then push through, rounding your upper back and really tightening your core.

-Sitting against a wall with you butt,lumbar spine, shoulder and all touching the wall. Start with your humorous horizontal and your forearm vertical at a 90 degree angle. Try to keep you whole arm against the wall while you drive your hands overhead. Exhale on the way up and inhale on the way down.

Clean & Jerk (Step by Step) (No Measure)

Step 1: Setup

-Bar on the floor

-Against shins

-Over shoe laces

-Feet hip-width apart

-Overhand, shoulder-width hook grip

-Butt down

-Chest up.

-Scaps in your back pocket

-Core tight

-Elbows out

-Arms straight

-Look straight ahead

Step 2: First Pull

-Extend legs

-Knees Back

Step 3: Scoop

-Rebend knees.

Step 4: Second Pull (the most powerful portion of the movement)

-VIOLENT triple extension

-Open feet


-Knuckles down

-Scarecrow (Elbows high and outside)

Step 5: Catch


-Drive elbows forward

-Drop into squat position

-Back straight

-Elbows stay up

Step 6: Stand up

-Use elbows to drive up

-Bounce out of hole

Step 7: Gather yourself and the bar

-Regather your grip if lost

-Shoulders back

-Core tight

Step 8: Dip

-Dip into a 2-6 inch squat

Step 9: Drive

-Drive into triple extension

Step10a: Dip & Push

-QUICKLY dip under the bar (Squat or Split)

-Extend shoulders upward

-Lock elbows out

Step 10b: Adjust head position

-Ugly Selfie

Step 11: Keep chest vertical

-Strong and stable upper back

Step 12: Complete Rep

-Full extension

Clean and Jerk

Input the heaviest weigth that the Coach sees you complete CORRECTLY

Clean & Jerk Cool Down (No Measure)

Taped Lacrosse Ball through out the thoracic spine.

Seated Pigeon Stretch (Keeping back straight)

Banded overhead distraction hold for 1-2 minutes

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I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it,  I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it.  By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach.  My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force.  My goals are still relatively simple:  stay fit, stay healthy, and stay active.  The bonus is that now I get to help OTHERS see what they can accomplish!


One of my favorite quotes comes from one of my favorite movies: “YOU ARE STRONGER THAN YOU BELIEVE!” 


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I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.

I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. 

After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. 

One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


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This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).

So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).

I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


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