Barbell Hang Snatch

Instructions

1. Stand holding a barbell at mid-thigh with a wide overhand snatch grip, knees slightly bent and back flat.
2. Hinge at the hips to lower the bar to just above the knees, keeping it close to your body.
3. Explosively extend your hips, knees, and ankles, shrugging to accelerate the bar upward.
4. Pull yourself under the bar and catch it overhead with locked arms in a partial overhead squat.
5. Stand fully upright with the bar locked out overhead, then lower it back to mid-thigh under control.