SNATCH PULL STANCE (Fig. 1 and Fig. 1b) Step under bar with feet hip width apart, and bar almost touching shins. Grip the bar with a snatch grip, wrist curled under the bar, elbows pointing out to the end of the bar, and arms straight. Keeping feet flat, bend hips and knees to a position of chest-over-knees-over-toes. Shoulders are slightly ahead of the bar. Bar should be over 1st shoelace. Back is straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused ahead. Remove all of the slack from the bar and your body before lifting weight from floor. STANCE (Fig. 1 and Fig. 1b) Step under bar with feet hip width apart, and bar almost touching shins. Grip the bar with a snatch grip, wrist curled under the bar, elbows pointing out to the end of the bar, and arms straight. Keeping feet flat, bend hips and knees to a position of chest-over-knees-over-toes. Shoulders are slightly ahead of the bar. Bar should be over 1st shoelace. Back is straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused ahead. Remove all of the slack from the bar and your body before lifting weight from floor. FIRST PULL (Fig. 2) The 1st. pull begins the instance the bar separates from the floor and ends above the knees. Squeeze the bar off the floor by extending the legs keeping back straight with chest and shoulders up. The bar should almost touch the shins. SCOOP (Fig. 3) Begins above the knees and ends at the power position or top 1/3 of thigh. As the bar moves above the knees, the hips move forward and up as this occurs the knees move under the bar. 2nd Pull - EXPLOSION (Fig. 3 and 3b) Begins at the top 1/3 of thigh and consists of a violent explosion. Jump straight up fully extending hips, knees, and ankles; simultaneously violently shrugging the bar as shoulders move up and back. Over exaggerate full extension and shrug. Toes stay in contact with floor. RECOVERY Bring bar back to power position and exhale. Squat down and return bar to floor do this by bending the knees, not leaning over. Re-grip the bar, set the back, and prepare for next rep.