Power Snatch.

Make every rep count.

1. 01

   Start with the bar over the knot of your shoelaces (close to your shins, but not touching). Feet shoulder-width, toes slightly out, hands in a wide snatch grip.

2. 02

   Set your start position: hips down, chest up, eyes forward, arms long and relaxed, weight balanced through mid-foot.

3. 03

   Initiate the pull by pushing the floor away. Keep the bar tight to your body as your knees move back to clear the bar.

4. 04

   When the bar passes your knees, bring your knees back under you into a strong power position (torso tall, bar close at the thighs).

5. 05

   Explode upward: jump straight up and shrug hard, keeping the bar traveling close and vertical.

6. 06

   As the bar rises past your face, turn the bar over by flipping your wrists and rotating your elbows under so the bar moves smoothly overhead.

7. 07

   Punch to lockout and drop into a quarter squat to receive it. Catch with elbows locked, shoulders active, bar stacked over mid-foot.

8. 08

   Stand tall to finish the rep.

9. 09

   To reset: bring the bar back down under control—unlock the elbows, rotate the wrists back, guide it to the hip crease, then lower to the floor and repeat.