Muscle Snatch

Start: Use light weight for this one-it's a speed-and-technique move. Get in the same starting position as for the deadlift and power clean, but use a wide grip.

Finish: The first part of the lift is exactly like the power clean, using almost every muscle, from your calves to your traps, to move the bar up as fast as possible. Instead of "racking" the bar on your shoulders, as in a power clean, snap it overhead once it reaches chest level. Quickly return to the starting position.

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