✅ The Set-up
- Stand with feet under hips.
- With a flat back and bent knees, hold a weight with one or two hands at the ground.

🏃‍♂️ The Action
- Begin to stand up, keeping chest/shoulders over your feet.
- Once the weight is to the level of your knees, jump upwards.
- In one continuous motion, pull and punch the weight over your head, feet landing in a quarter squat position.
- Stand up.

✅ The Finish
- Standing up with a weight locked out overhead, feet in squat stance.

🧢 Coaching Tips! Pull elbows up and outside in the middle to keep the weight close to your body.