Description: Stance & Grip – Place feet hip width apart and flat on the floor. The knees should be slightly bent and the chest and shoulders are over the bar. The hands are placed outside the snatch rings and wrists are curled under the bar. Your elbows should be pointing out to the ends of the bar with your arms straight. Inflate your chest with air holding your abs tight, back straight, and shoulder blades pinched together. Explosion (Second Pull) – Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar. Finish – Continue pulling on the bar with elbows out and up. Quickly shift feet outward to shoulder width, dropping into a 1/4 squat position with back straight and feet flat. The bar should snap overhead to arms length. Stand erect from the 1/4 squat position by pushing up and out on the bar. Exhale and return the bar safely to the thigh and reset for the next repetition.
FBO Fitness 
155LBS 12/11
65/13/6
115lbs 12 sit ups and 8 pushups last rep
BEAST MODE!!!!!!!!!!!!