PIT SHARK Power Jump Dips from Greg Werner on Vimeo.
This is a great exercise we developed using the PIT SHARK. It's similar to a hang clean in nature but you're pushing down rather than pulling up. Explosive triple extension initiates the movement and then a strong dip completes the lift at the top. As you return to the starting position you land and decelerate, and once you have the technique mastered you can rebound and plyometrically bounce into the next rep.