The power clean and jerk receives the clean high (no full squat) before driving the bar overhead with a push jerk or split jerk. Trading the deep catch for a faster, simpler receive costs some top-end load but makes the movement far quicker to cycle - which is why nearly every clean and jerk you see inside a conditioning workout, from Grace onward, is actually a power clean and jerk. It's the competition lift's hard-working sibling.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.5x | 0.3x |
| novice | 0.75x | 0.5x |
| intermediate | 1.05x | 0.75x |
| advanced | 1.4x | 1.02x |
| elite | 1.7x | 1.3x |
1RM as a multiple of bodyweight.
Where does your Power Clean and Jerk land?
Log it once and the app places you on this table automatically, then tracks the trend.
Same rules as the full lift, compressed: finish the pull tall, catch high with fast elbows, brief reset, then drive overhead. For cycling in workouts, decide your jerk style in advance (push jerk cycles faster; split jerk is safer when tired) and drop every rep from overhead at moderate-plus loads. The efficiency battle is in the reset: hands stay on the bar, feet return to pulling stance, one breath, go. A clean 6-10 second cycle wins metcons.
Progression: hang power clean + push press with light loads, then from the floor. With dumbbells it becomes the friendliest ground-to-overhead pattern for beginners.
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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