Start: Feet hip-width, bar over mid-foot, overhand/hook grip just outside knees. Hips low, back straight, chest up, shoulders over bar.

1st Pull: Drive through heels, extend knees, back angle constant, lift bar to knees.

2nd Pull: Explosively extend hips/knees/ankles (jump), keeping bar close.

3rd Pull: Shrug, pull under bar, rotate elbows quickly.

Catch: Receive bar in front squat position on shoulders, elbows high.

Recover: Stand up from squat.

Lower bar safely.