Hamstrings, Traps, Glutes
Calves, Lower Back, Quadriceps, Shoulders, Core
Start like Snatch (floor/hang). Wide grip.
Perform 1st pull (floor to knees).
Perform 2nd pull: Explosively extend hips/knees/ankles.
Shrug powerfully at top.
Keep arms straight (do not catch bar).
Focus on maximal vertical pull.
Lower bar control.
Repeat.