Climb to a 1-rep max height box jump using a 2-2-2-1-1-1…
Make appropriate height increases in each set, and continue with 1 rep sets until reaching your max.
Climb to a 1-rep max KB snatch using the following rep scheme:
2L, 2R x 3 (with minor/ moderate increases each set)
1L, 1R, 1L, 1R, 1L, 1R.
Strive to achieve 1RM KB snatch within parameters listed above.
The receiving position at the top of a high box jump should strongly resemble the corresponding phase of a solid squat- knees behind toes, weight centered and stable, eyes on the center line.
When “box jump” mechanics stop resembling any other level-change movement in weightlifting or bodyweight training, (knees in front of toes, broken posture, eyes on feet) it is obvious that “completion” has out-weighed “composition”, and that speed has been deemed an acceptable substitute for form.
Jump and land just as specifically as you lift and squat.