Clean & Snatch Pulls

In a clean and snatch pull you'll do everything involved in a clean and snatch without actually receiving the barbell.

You'll deadlift (pull #1), come to full extension (pull #2) and then drop or reset the barbell back to the floor. 

After the initial pull from the floor, clearing your kneecaps, the bar begins to accelerate rapidly. As you become more vertical, you drive your hips back and create contact with the bar at the mid-thigh or hip level. Then, you pop into triple extension (hips forward, knees back and up on your toes). At the peak of the extension, the bar moves at maximum speed, and you shrug powerfully.  

The main purpose of the lift is to ensure proper positions of the initial lift off of the floor and then accelerate with aggressive hip extension without having the actually move the bar onto your shoulders or overhead. 

In the video you see the athlete going onto his toes. It is not their main focus of the lift, nor is it intentional. They are extremely powerful through their hips and explosively extending their hips all the way which brings them onto their toes. 

In the clean and snatch pull focus on your form of the initial lift off of the floor, getting to the right hang positions, and accelerating with aggressive hip extension.

If pulling early is a challenge you face, try this:
Complete 3x10 banded glute bridges to practice squeezing your glutes, and remember what it feels like.
Then, with an empty bar or at light weight move to the hang position and practice the jump and shrug.
Do this 3x5 times.
Once complete, with the same empty bar or light weight, complete 2 clean pulls + 1 hang clean.
Stay at 65% or less of your 1RM if you know it, and have fun!