Tall_Snatch_Small

Foot placement on all lifts is critical- From Mike Burgener

The proper stance in the pulling, or jumping, position
aligns the feet under the hips. This jumping position
allows more force against the ground when driving the
bar upward. This is also the most natural stance—the
one that 99% of the population naturally assumes when
asked to prepare to jump high: the feet directly under
the hips. If the feet are too wide, the potential for
power is lost. If the feet are too close, both balance and
drive are sacrificed.The remedy is simply to consciously
place the feet under the hips to begin the pulling
sequence.
The width of the landing position is approximately 1 to
3 inches outside the jumping position, or generally
under the shoulders, with the knees bent, chest up, back
arched, and weight placed on the feet from mid-foot to
the heel.The movement of the feet from the jumping to
the landing position should be fast and aggressive,
without any excessive lift of the feet (which is known as
donkey kicking). This is true for the clean, the snatch,
and the push jerk.
A lot has been written about weight distribution on the
foot throughout the lifts. From a practical standpoint,
the athlete should simply concentrate on keeping the
weight back toward the heels. The posterior chain
(glutes, hams, low back), which is the source of our
greatest power, cannot be fully engaged if weight is
transferred forward onto the toes. In most athletes, the
heels will rise at some point between the jump and the
land, but the longer it can be delayed (within reason),
the more power is transferred to the bar.

A) Skill- deadlift

B) 10-9-8-7-6-5-4-3-2-1
deadlift 255/155
hang squat snatch 115/75
ring dip

C) 90 second cumulative L-sit for time