Barbell EMOM: hang power clean and push jerk
A 12-minute barbell EMOM alternating hang power cleans and push jerks, then front squats: Olympic lifting technique under a little fatigue.
- Level
- Advanced
- Duration
- 50 min
- Equipment
- Barbell
- Access
- PremiumWorkout
Who it’s for: Intermediate lifters who already know the clean and jerk positions and want to practise them with a moderate load.
The hang power clean and the push jerk are the two halves of moving a bar from the floor to overhead fast. This session practises both every other minute, at a load light enough to keep every rep clean, then finishes with heavy front squats to build the strength the clean depends on.
Positions come first: if a rep looks rushed or the bar drifts away from you, the load is too heavy. Lifting with a qualified coach is the best way to learn these movements; if you are new to them, start with the empty bar and the dumbbell versions before using this session.
What the session involves
- An empty-bar warm-up through the clean and jerk positions
- EMOM 12: 3 hang power cleans and 3 push jerks on alternate minutes
- Front squats: 4 sets of 5
- A short cool-down
What’s inside
- Warm-up: empty-bar drills through the positions
- EMOM 12 alternating the two lifts, with load guidance
- Front squat strength sets
- Cool-down and stretch
The full session is part of Premium.
See plansBefore you start
- Learn the lifts with an empty bar first, and stop a set if your positions break down.
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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