How to do: Snatch Balance

Step-by-step instructions

1. 1Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
2. 2Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
3. 3Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
4. 4Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Photos & base instructions from the open-source Free Exercise DB (public domain).