Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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As shown in frames 1 through 3, the explosive closing of the hips generates momentum used to elevate the athlete over the bar in the butterfly kip.
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WOD Demo with Rob Morris - video [wmv] [mov] [HD mov]
"One Race, Every Medalist Ever", The New York Times.