Starting Position: Stand where you can jump the highest, and hold a weight in one hand with the arm extended, held at the thigh. Hinge to get the chest and shoulders over the weight and engage the 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. Drop under the weight by pulling yourself into a quarter squat as you transition the barbell overhead with an extended arm. Stand, then lower the weight 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 weight float vertically. During the catch, pull the shoulder blades down and together.
Feel it: Workin your entire body.
