Clean and Press
Straddle barbell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp barbell with overhand grip. Position shoulder over barbell with your low back and trunk close to vertical. Pull barbell up off floor by extending hips and knees. Once the barbell is off of ground vigorously shrug your shoulders while keeping it close to body. Jump upward extending body.
Drop under barbell rotating arms under barbell. Catch barbell on outside of arm with wrist straight while moving into partial squat position. Explosively drive upward with legs, driving Barbell up off arms. Drop body downward and by bending knees as fast as possible while vigorously extending arm upward with wrist straight. Extend both legs. Lower barbell back down to starting position and repeat