1. Barbell on the floor, grip bar wide in a dead lift position. (flat-back, butt down, chest up. Feet hip width and bar against shins.) The First pull is a Dead lift, bar rises together with hips and shoulders
2. Second pull is triple extension that initiates when the bar passes the knees: jump violently and aggressively shrug the bar up fully overhead.
3. Receive the bar by pulling yourself under into an overhead squat, complete the lift by ending in a standing position
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