1. "Push the floor away" (First Pull)
Drive through your whole foot to lift the bar rather than pulling with your upper body.
2. "Brush the thighs and jump" (Second Pull)
Think of driving the ground away to jump vertically while shrugging your shoulders.
3. "Fast elbows" (The Catch)
Whip your elbows under and through the bar as fast as possible as it reaches peak height. Catch the bar on your shoulders (the front rack position).
4. "Glutes tight, ribs down" (Transition to Press)
Pause briefly in the front rack position to stabilize. Drop your elbows slightly so your forearms are angled for pressing, squeeze your glutes hard, and brace your core to create a rigid base.
5. "Press straight up" (The Overhead Press)
Tilt your head back slightly so the bar can travel in a straight vertical path past your face, rather than pressing out and around your head.
6. "Head through the window" (The Lockout)
Once the bar clears your forehead, drive your head back forward into its neutral position so your ears align with your biceps. Lock out your elbows at the top with your core still braced to avoid arching your lower back.