The feet are the base of the quick lifts, but are rarely talked about. For most lifting purposes, the feet are divided into the heel, the midfoot, and the ball of the foot.
Let’s look at the snatch:
In the set up, your weight is solidly on the mid foot.
As the 1st pull begins, the chest rises and the knees go backward (as the legs straighten), and your weight shifts to the heel.
In the 2nd pull, your weight transits the foot from the heel to the ball of the foot as the hips come forward into extension and you jump.
Whether the barbell is received in the power position or a full squat, you want your weight on heel and midfoot.
Find a new 3RM
Bear Complex 5-4-3-2-1
Run 30-100- 200-400-800m
Do 5 rounds of the Bear, 18 pullups, run 30m. Then do 4 rounds of the Bear, 15 pullups, run 100m, and so on.
The Bear is:
Gents use 155. Ladies 100.