Clean and jerk
- Stand with feet shoulder-width apart and grip the bar outside your knees; pull the bar upward by driving through your heels.
- Explosively shrug and drop under the bar, catching it on your shoulders in a front rack position with elbows high.
- Stand up from the catch, then slightly bend your knees (dip) to prepare for the overhead movement.
- Drive the bar upward while jumping your feet into a split position (one foot forward, one back), catching the bar with locked arms.
- Bring your feet back together to a stable standing position before lowering the bar to the floor.
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