The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.
Power jerk
Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.
Hang squat clean
Stand the barbell up in a deadlift position. Keeping the barbell touching the legs slide the barbell down to the top of your knees then shrug the barbell up and drop under the barbell into a full squat catching the bar in the front rack position on the collar bone keeping the elbows high. Then stand up with the weight and finish the rep.
Barbell Thruster
Adjust the barbell to just below shoulder height then load the desired weight onto the bar. Assume a slightly wider than shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar. Step underneath the bar and unrack it while keeping the spine in a neutral position. Take two steps back, inhale, and then complete a normal front squat with the weight by simultaneously flexing the knees and hips together. Press your whole foot into the floor and extend the legs. As you return to the starting position, utilize your momentum from the front squat to propel the bar upward into a push press. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Repeat for the desired number of repetitions.
