Starting Position: Stand where you can jump the highest, gripping a barbell slightly outside the thighs with the bar at mid-thigh. Hinge to get the chest and shoulders over the bar and engage shoulders.
Procedure: In one motion, quickly extend your ankles, knees, and hips while simultaneously driving the elbows up and outward, pulling the bar to mid-torso. At mid-torso, shoot the elbows forward to catch the bar across the shoulders and upper chest in full squat, then stand tall. Lower the bar to the start position. Repeat for the prescribed repetitions.
Coaching Keys: Jump vertically, keeping the bar close to the body. Pulling the weight upward, you should feel the bar float vertically. During the catch, keep elbows up and chest tall.
Feel it: Workin your entire body.
