Slow clean high pull

Clean grip, start with barbell on the ground or at shin level if the bar is empty, whole foot in the ground, knees out, neutral spine, core braced, in a slow continuous motion (5 sec count) pull bar to knee hinge up from the hip to get the bar to mid to upper thigh, knees should still be bent, whole foot in the ground, push through the floor to extend the hips and float the bar up, finish by pulling your elbows up and back, lower and repeat for prescribed amount of reps, make sure to have good pauses at each position so you can understand the bar path and body positions