Squat down with your hips lower than your shoulders and grasp the bar with a narrow overhand grip.
Position the bar over the balls of the feet and ensure your shoulders are in front of the bar.
Keep your back flat and chest up.
In one explosive motion, keep the bar close to your body and extended your hips, knees and ankles as quickly as possible.
Drop quickly and receive the bar in an front squat position.
Perform an front squat and return to a standing position.
Keeping your weight on your heels, dip at the knees and drive the bar overhead catching it in a split position.
Ensure your arms are fully locked out.
Recover the front foot followed by the back foot and return to a standing position.
