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.
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.