Approach your vertical base, and get into the basic press hold. Your hip will be out to the side, and your feet apart. Kick down hard through your leg nearest the base and explode the other leg up to the side. Pull with your upper (bent) arm and start pushing through your lower arm. Your jump needs to elevate your trunk up above horizontal. At the top of the jump, rotate your hips so that they face up. Your ultimate goal is to learn to bring your knees up over your torso. This is the only purely explosive move in the series, you don’t need to hold at the top—the point of this drill is to learn the explosive movement pattern. Just try to get the knees up high, powerfully but under control. When you can do this ten times you’ll be ready to try holding at the top, which is the next step.
Master - 1x10 Rep