Barbell Split Jerk

Start with the barbell on your shoulders in a front rack position, feet hip-width apart. Slightly bend your knees and dip straight down. Explosively extend your legs and push the barbell upward, generating momentum with your legs. As the bar rises, quickly split your legs (one forward, one back) and drop under the bar, locking your arms overhead. Bring your front foot back, then your back foot forward to a stable standing position with the bar locked overhead.