Session 1: (9:00am - 12:00pm)

We will begin the day with a brief lecture on what the necessary componenets of a successful Snatch are and what they look like.

Once on the barbell, we will begin instruction and then execution of: grip width, hookgrip, overhead placement of the barbell and basic squatting mechanics.

Next, we will begin practicing setups and transitions in each of the 3 primary phases of the Snatch pull: Power, Hang and Start position.

Lunch Break (12:00pm - 1:00pm)

Session 2: (1:00 - 4:00pm)

Once back from lunch we will begin instruction and then execution of: grip width, elbow positioning, overhead placement of the barbell and basic squatting mechanics for the Clean.

Then we will begin practicing setups and transitions in each of the 3 primary phases of the Clean pull: Power, Hang and Start position.

During phase 2 of session 2 we will focus on learning and practicing the 2 phases of the Split Jerk.

1. Dip and drive.
2. Footwork.

Note:

Timeframes are estimates. The number of participants may affect these timeframe by 30 minutes or so.