7 Minute Split Snatch + Clean Neural Primer (Integrated Version)

How to Perform

1. Stand tall with the bar at your hip crease.
2. Heels under hips, chest tall, arms long, elbows pointed out.
3. WITHOUT bending your knees, shrug and pull yourself under the bar.
4. Your feet move into the split only after you feel the upward pull.
5. Land with:
   • front shin vertical
   • back knee bent (not straight)
   • torso perfectly upright
   • arms locked out overhead
6. Pause 1–2 seconds.
7. Recover front foot → back foot → stand tall.

Cues

• “Tall… then drop.”
• “Feet last.”
• “Land around the bar.”

How to Perform

1. Start with bar high on the upper thigh.
2. Slight dip by bending knees only.
3. Drive HARD through the floor.
4. As you finish extension:
   • legs straight
   • chest UP
   • heels briefly kiss the floor
5. Only THEN begin your split and pull under.
6. Stabilise overhead before recovering.

Cues

• “Legs, THEN split.”
• “Leave the bar… THEN move your feet.”
• “Around the bar.”

Rep 1 — Floating Power Snatch

• From mid-thigh, extend violently and catch as high as possible.
• Aim for an effortless receiving height.
• Think: “bar hangs in the air for a moment.”

Rep 2 — Split Snatch

• Reset to mid-thigh.
• Extend fully again.
• Only when the bar begins to decelerate, drop into your split.
• Stick the landing.

How to Perform

1. Start at mid-thigh.
2. Violent extension.
3. Pull under.
4. Receive in power position (no squat, no ride down).
5. Make room with the feet (≈ +2 cm per side).
6. Freeze 1 second.
7. Stand.

Cues

• “Make room.”
• “Quiet and wide.”
• “Land around the bar.”

How to Perform

1. From the floor, pull SLOWLY to the knee (3–4 seconds).
2. Keep the bar close; lats tight.
3. Once past the knee, accelerate FAST to the power position.
4. Pause 1–2 seconds in the power position:
   • chest tall
   • knees slightly bent
   • bar brushing upper thigh
5. THEN extend and perform a full split snatch.

Cues

• “Slow… FAST… hold… GO.”
• “Own the power position.”
• “Around the bar.”

How to Perform

1. Stand tall with bar overhead or at rack position.
2. Feet under hips.
3. Without dipping or pulling, DROP instantly into your split.
4. Keep chest up and bar above rear side of head.
5. Recover under control.

Cues

• “Snap the feet.”
• “Down, not forward.”
• “Fast feet, quiet landing.”

How to Perform

1. Step into your split stance slowly.
2. Lock the bar overhead with:
   • biceps behind ears
   • elbows fully rotated
   • ribs down, torso vertical
3. Weight distribution:
   • 60% front foot
   • 40% back foot
4. Hold 10–15 seconds.
5. Switch sides if desired, but prioritise your dominant split stance.

Cues

• “Stacked spine.”
• “Front heel rooted.”
• “Arms up, hips down, around the bar.”