Clean and Jerk is Tough part 1

I have signed up with the South African Weight Lifting Association. It's in response to in initiative at my Crossfit club, "Fight Fit Militia".
We have our first competition on 8th March.
Right now, my One Rep Max (1RM) Deadlift is 220kg. I am certain I can easily achieve a heavier lift. 220kg came easily without too much training.
I have researched the russian style training techniques and intend to follow these, fitting them in around our regular crossfit conditioning sessions.
In order to achieve my first clean and jerk, I am working on the following elemets:

• The deadlift - strengthens traps, lower back, hamstrings and glutes. This exercise teches proper pulling technique, the first portion of the clean.
• Power shrugs - using similar weight to that of a 6-8 rep deadlift, deadlisft the bar to just above knees. Starting with slightly bent knees, thrust hips forward and lockout knees, raising heels of the floor, while pulling shoulders towards ears, shrugging the bar. Thus exercise strengthens lower back and traps. I performed 3 sets of ten reps of this with 140kg olympic bar last night, and my shoulders are stiff!
• Hang clean this one is tough. Perform a power shrug, follow through and pull the bar to neck height. Then rotate the arms under the bar, so that the forarms are parallel to the floor. Your wrists will hyper-extend and the bar is racked on your chest. Racking the bar refers to pulling it to neck height, then flipping your elbows and wrists
  under the bar so it comes to rest high across your chest and front delts. Technically, this is the most critical part of the clean and jerk - and the most difficult part. I will need to work on this technique aspect. I did not manage to perform a single good rep of this last night.