Power Clean & Jerk

1. Start with your feet shoulder-width apart, standing over a barbell, and grip the bar with an overhand grip, slightly wider than shoulder-width. 2. Engage your core and, with a straight back, lift the barbell off the ground by extending your hips and knees simultaneously, pulling the bar close to your body. 3. Once the bar reaches mid-thigh, explosively extend your hips and shrug your shoulders, then pull yourself under the bar as it rises. 4. Catch the bar on your shoulders in a front rack position, and then immediately dip slightly by bending your knees. 5. Drive through your legs to explosively press the bar overhead, locking out your arms at the top before lowering the bar back to the starting position. Repeat for the desired number of repetitions.",