Drop Snatch (advanced)
(Legs and Trunk)

1- Place the bar on the trapezius muscles behind your head. Take a wide grip. 
2- Place your feet 6 to 8 inches apart. Point your toes slightly out.
3- Hold your head erect.
4- Take a minimal dip downward and explode your back upward.
5- As soon as the bar leaves your shoulders, jump your feet out to the sides and descend into a full squat as quickly as possible.
6- With the bar moving up and your body moving down, your arms should re-lock overhead on or before you reach the bottom.
7- Secure your balance with the bar centered in line with your ears.
8- Use your legs to stand up, keeping your arms locked and the barbell overhead.
9- Once you are standing you can lower the bar carefully to your shoulders for a second repetition.
10- Do for 4 to 6 repetitions.

By Sylvain Lemaire - All rights to Physigraphe