Instructions

1. 1

   Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.

2. 2

   Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.

3. 3

   Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.

4. 4

   Continue to descend to full depth, and return to a standing position. Carefully lower the weight.