How to Do:
First Pull: Forcefully raise bar from floor to thighs, hips/knees slightly flexed, maintaining optimal alignment.
Second Pull: Perform explosive tripleextension movement in the lower extremeties and forcefully raise bar toshoulder height (coordinating hip extension and shoulder/elbowflexion).
Catch: Pull body under bar, catch thebar overhead with fully extended elbows, neutral spine/neck/head, in aquarter squat. Extend hips, stand, and stabilize.
Downward Phase: Lower bar to chest then thighs under control, flex hips/knees, and return bar to floor maintaining neutral spine.