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120815

 

12 minutes to establish a 1RM Snatch Drop

*The snatch drop is a variation of the snatch land that
omits the initial dip and lands in a full squat position. To
begin, the lifter locks the bar overhead in the frontal
plane, pushing up on the barbell, arms locked and tight.
With a tight core, drop into a full squat position.
No heave, just a drop from the standing position.
Footwork here is critical. The feet are in the
jumping position at the start, just beneath the hips. On
command, the lifter drops directly into the full-squat
landing position. Notice that I did not say “the lifter
drops into a quarter squat and then rides it down to
the bottom.” The lifter should land as low as possible,
with the body strong and tight. Speed, explosiveness,
and tightness (muscle tension throughout the body) are
critical in snatch drops.

 

-then-

3 rounds:

  • ME T2B – rest 45 sec.
  • ME HSPU – kipping is allowed, rest 45 sec.
  • 20 KBS – heavy, rest 45 sec.
  • 5 Snatch Grip Behind the Neck Press – heavy, rest 45 sec.

 

 

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