Start with the bar on the floor, hips low and shins close, then drive through your legs to pull the bar up your body in one continuous motion, finishing by dropping under it to catch it racked across your front shoulders in a quarter squat. Stand fully upright, that is the clean. From there, dip your knees slightly and drive explosively upward, punching the bar overhead as your body drops under it into a short lunge or squat stance, then bring your feet back in to finish with the bar locked out overhead. Both catches rely on speed and timing under the bar, not just raw strength, so smoothness matters more than force.