PREPARATION
1.Dead lift the barbell to the
  front of the thighs, then clean 
  to the front of the shoulders.

2.Press the barbell above the head
  and lower to the back of the 
  shoulders.

3.Stand with your feet hip width
  apart and your knees slightly 
  bent. Look straight ahead. 
  Breathe in.

EXERCISE
1.Breathe out as you raise your 
  heels and press up on to the 
  balls of your feet. Hold 
  briefly.

2.Breathe in as you lower your 
  heels back to the floor.

FINISH
1.Press the barbell over the head
  and lower to the front of the 
  shoulders; then lower to the 
  floor.

Try not to let your feet roll 
outwards during this exercise.

MAINLY FOR: Gastrocnemius