Split Clean

Setup: Stand with feet hip-width apart, barbell on the floor, grip just outside legs, chest up, shoulders over the bar, core engaged.

Movement: Pull the bar from the floor by explosively extending hips, knees, and ankles. Pull under and catch the bar on the front shoulders while splitting feet front and back. Stand fully to finish.

Standards:

• Bar caught on front shoulders above parallel
• Front and back foot split stable and balanced
• Controlled return to standing

Focus Points: Strong hip drive, fast foot split, maintain neutral spine, stabilize bar on shoulders.