Coach Wu Seminar

Snatch:
Start position over Bar. Feels like the sprinter off the blocks
Also Shoulders is not shrugged. Shoulders pressing down to engage lats

Extension: Has to be longer, wait for bar to be weightless before getting under

Land WIDER stance damnit Dennis

Practice Doubles or Triples instead of heavy singles

Think Power Snatch doesnt matter what weight, to “fight” against the weight under and avoid being LOOSE.

Overhead Position do NOT shrug shoulders. Lock out elbows. Weight goes straight to the ground. Power comes from internal, think UP!.

Practice: Snatch Balance + OHS Complex

During Overhead Position: Back Angle stays the same. Do not get lazy. Use them Quads to stand up.

Clean:
From Ground. Hip moves progressily forward to meet bar, and bar towards hips.
Speed of Hips SLOW and must WAIT for hands. Bar MUST reach hips before explosion.

Jerk:
Deep Breath, Chest Up. Lats Supporting.
After Jerk, split the weight between the back and front leg QUADS.
Need to Jerk with WIDER FEET.
After Jerk, Back leg move front, then back, so front leg can go back.
LOCK OUT the elbows.

Practice:
No Ext Clean, Slow 1st Pulls, Barbell Balance Walks, Muscle Cleans, Handstand, Pylo stuff.