Barbell weightlifting complex

Stand with feet hip-width, bar over midfoot, hands just outside legs; brace and set a neutral spine. Initiate a power clean: push through the floor, extend hips and knees violently, shrug, then pull under and catch the bar on the shoulders with elbows high. Set feet shoulder-width and perform one controlled front squat to comfortable depth, keeping torso upright and knees tracking over toes; stand tall. Dip 2-3 inches by bending knees and hips together, then drive up and press the bar overhead to full lockout (push press) with ribs down. Lower the bar back to the front rack, then to the hips, and guide it to the floor with control to reset. Repeat the sequence for the prescribed reps, stopping if bar speed slows or form degrades.