1 - Stand with your feet hip-width apart, barbell over mid-foot. Grip the bar just outside your legs with a double overhand grip.
2 - Hinge at the hips, keeping your back flat, chest up, and shoulders slightly in front of the bar. This is your starting position.
3 - Initiate the pull by driving through the floor with your legs. As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension) while shrugging your shoulders.
4 - Pull the bar upward and drop under it by rotating your elbows forward rapidly, catching the bar on your front deltoids and upper chest in a front squat position. Stand up fully to complete the clean.
5 - From the standing position with the bar racked on your shoulders, dip slightly by bending your knees and hips, then explosively drive upward, pressing the bar overhead while splitting your feet into a lunge stance (split jerk) or keeping them parallel (push jerk).
6 - Lock out your arms fully overhead with the bar balanced over your ears and heels, stabilizing the weight momentarily.
7 - Recover by bringing your feet back together, then lower the bar under control back to your shoulders and then to the floor to complete one repetition.
