1 - Set the blocks to a height that positions the barbell just below or at knee level, then load the bar with the appropriate weight.
2 - Stand with your feet hip-width apart, toes slightly turned out, with the bar over the middle of your feet.
3 - Hinge at the hips and grip the bar with a wide snatch grip (hands outside the knees), using a hook grip for security. Keep your chest up, back flat, and shoulders slightly over or in line with the bar.
4 - Take a deep breath, brace your core, and initiate the pull by driving through the floor with your legs while keeping the bar close to your body.
5 - As the bar passes the hips, aggressively extend your hips, knees, and ankles in a powerful triple extension, shrugging your shoulders and pulling the bar upward.
6 - Quickly drop under the bar by pulling yourself into a full overhead squat position, receiving the bar with locked-out arms directly over your mid-foot.
7 - Stand up from the overhead squat position with the bar locked out overhead, then lower the bar back to the blocks in a controlled manner and reset for the next repetition.
