The clean and jerk is one of the two Olympic lifts and the heaviest thing a human can do with a barbell from the floor to overhead: clean the bar to the shoulders, stand, then jerk it to full lockout above the head. Two maximal efforts stacked back to back, demanding strength, speed, mobility and nerve in equal measure. In CrossFit it anchors Grace and the Total's cousin lifts; in weightlifting it's simply 'the king'. Your clean and jerk is the single most complete expression of barbell power you own.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.55x | 0.35x |
| novice | 0.8x | 0.55x |
| intermediate | 1.1x | 0.8x |
| advanced | 1.5x | 1.1x |
| elite | 1.85x | 1.4x |
1RM as a multiple of bodyweight.
Where does your Clean and Jerk land?
Log it once and the app places you on this table automatically, then tracks the trend.
Treat them as two lifts with a reset between: after standing from the clean, take 1-2 full seconds to re-grip, re-brace and set your dip - rushed jerks miss far more than tired ones. Recover the front rack fully before dipping (adjust your grip if needed). In workouts, drop from overhead and cycle singles; touch-and-go clean and jerks are for light loads only. Train the jerk as seriously as the clean: most athletes' clean outgrows their jerk simply from neglect.
Progression: hang power clean + push press, then power clean + push jerk, then the full lifts. Dumbbell clean and jerks (single or double) are the universal workout substitute.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
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