How to do: Clean and Jerk

Start with your legs shoulder-width apart with an overhand grip on the barbell. Clean the barbell from the floor by quickly pulling it up to your shoulders. With your chest high and torso tight, inhale and go into a quarter-squat position. Exhale and explosively extend the knees and hips while jumping your feet to a split squat position, vigorously extending your arms overhead.

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