PVC Pipe / Resistance Band Pronated Kelly Snatch

Using a stretched out resistance band with some lateral tension on it or a stiff PVC pipe (both are great options), place the object behind your body with the arms slightly wider than shoulder width. Hold it with a pronated grip (palms facing behind you). Push your hips forward slightly for some momentum and then simultaneously bend over and throw your arms up behind you to get the shoulders at maximum extension. You can have straight legs for these or a slight bend in the knees. Actively drive the band or PVC pipe forward to assist gravity with the shoulder stretch. Hold for the allotted time and repeat for reps.