1Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feet underneath the hips, legs and hips extended and weight in the heels
2

Dip with shoulder, hip, and heel in a vertical line. Weight in heels

3

At the bottom of the dip, immediately reverse direction and rapidly extend the knee and hip

4

Bar will propel off the body. Once it is no longer traveling up, rapidly press body under bar into a partial overhead squat locking out arms
Stand to full extension of the knee and hip to complete the movement