Clean

Setup: Stand with feet hip-width apart, barbell over mid-foot, grip just outside knees, chest up, shoulders over bar.

Movement: Pull the bar explosively from the floor by extending hips, knees, and ankles (triple extension). Drop under the bar into a front squat position, catching it on the front shoulders, then stand up fully.

Standards:

• Bar rests on front shoulders at catch
• Full extension at hips, knees, and ankles during pull
• Front squat fully stood up

Focus Points: Keep bar close, engage core, use explosive hip drive, maintain neutral spine throughout.