1 - Stand with your feet shoulder-width apart, toes slightly turned out, with the barbell resting on the floor over the middle of your feet.
2 - Grip the bar with a wide snatch grip (hands well outside shoulder width), keeping your arms straight, chest up, and hips lowered into the starting position.
3 - Begin the first pull by driving through your legs to lift the bar from the floor, keeping it close to your body and your back angle constant until the bar passes your knees.
4 - Transition into the second pull by explosively extending your hips, knees, and ankles simultaneously (triple extension) while shrugging your shoulders and pulling the bar upward.
5 - As the bar reaches maximum height, aggressively pull yourself under the bar by dropping into a full overhead squat position, catching the bar overhead with arms fully locked out.
6 - Stabilize the bar overhead with a wide, locked-out grip while in the bottom of the squat, ensuring your core is braced and your torso remains upright.
7 - Drive through your heels to stand up from the squat, maintaining the bar overhead, then lower the bar back to the floor in a controlled manner to complete the rep.
