How To Pass The 5 Minute Snatch Test

The RKC snatch test has gone through a few evolutions over the years. Originally RKC candidates were allowed one hand switch, depending upon the candidates' weight they had a specific number of reps to complete with NO time limit. http://www.dragondoor.com/certification_14.html

Then the Snatch test changed to one snatch for every Kg of body weight with a max of 100 reps, a 5min time limit was imposed but multiple hand switches was allowed. One could even set the bell down and have a smoke as long as they hit their required reps in 5 min.

The 3rd evolution and current Snatch test is all candidates must complete 100 reps in 5 min. Here are the rules http://www.dragondoor.com/certification_44.html

For myself and for most of the people I train grip seems to be the big factor in putting up solid snatch numbers. So lets start by taking grip out of the equation. I am a big fan of the SAID principle (Specific Adaptation to Imposed Demand) in training. If you want to increase your grip strength for snatching the 24kg then snatch the 24Kg.

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Justin not being an "Alejandro".


Weighted Box Jumps

Rack Jerks
2x2

Litvi-Sprints
8 Front Squats (Men use 205#/Women use 138#)
SPRINT 400m



Strongman events aren't just clever names