Workout Description

Why This Workout Is Medium

The clean and jerk requires two successful lifts in one attempt. Full recovery limits stamina demand, but the front rack, overhead receiving position, and attempt selection need practice.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): A heavy Olympic lift requires rapid force production and acceleration before receiving the bar.
• Strength (9/10): The heaviest successful clean and jerk is the recorded result, making force production a primary demand.
• Speed (3/10): The turnover and receiving action require speed; the session itself is not a race.
• Stamina (2/10): Warm-up and build-up sets create some local fatigue, but the score comes from one successful lift.
• Flexibility (2/10): The front rack and overhead finish require usable shoulder, wrist, hip, and ankle mobility.
• Endurance (1/10): Brief single attempts with full recovery place little demand on sustained aerobic output.

Movements

• Clean and Jerk

Scaling Options

Use lighter singles and a clean or jerk variation that you can receive with control.

Scaling Explanation

Reducing load preserves practice of both lifts. The recorded maximum requires a successful clean and jerk at the same weight; a clean without the jerk is not a completed attempt.

Intended Stimulus

Test the heaviest load you can clean and then jerk overhead. Rest fully between attempts so both the pull and overhead drive reflect your available strength and power.

Coach Insight

Choose jumps that leave enough capacity for the jerk after the clean. Settle the front rack, brace for the dip, and finish with control overhead before lowering the bar.

Benchmark Notes

Derived from PRzilla's 1RM Back Squat ladder using a 0.7 clean and jerk-to-back-squat ratio from the five male strength-standard tiers, with male boundaries rounded to 5 lb. L5 starts at 165 lb and L10 at 325 lb for men; women reach L5 at 112.5 lb and L10 at 220 lb. MoC open Rx singles place the male median of 170 lb and female median of 120 lb at L5. These are absolute, gender-split loads; bodyweight and age do not change this ladder.

Modality Profile

The only movement is Clean and Jerk, a weightlifting movement: G 0%, M 0%, W 100%.

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