Clean and press
- Stand with your feet shoulder-width apart and grip the barbell just outside your knees with your hips down and chest up.
- Explode upward by driving through your heels and shrugging your shoulders to pull the bar vertically.
- Quickly drop under the bar and catch it on the front of your shoulders (front rack position) with your elbows pointing forward.
- Press the bar directly overhead until your arms are fully locked out and your head is slightly forward.
- Lower the bar back to your shoulders and then to the floor in a controlled motion to reset.
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