Hang Snatch

Stand with feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.

Bend your knees slightly and hinge at your hips to bring the barbell down between your legs.

Drive through your heels to explosively stand up and extend your arms, pulling the barbell up to chest height.

Allow your arms to bend and bring the barbell up to shoulder height.

Bend your elbows and guide the barbell back down between your legs.

Hinge at your hips and return to the starting position.