The set up for the Snatch and Clean & Jerk makes or breaks the lift. In the pics above, Charisse is set up in the hang for the Clean. Her body position (shoulders and chest still over the barbell and hips are back, not dipped down), grip (hooked and just outside shoulders), and stance (heels under hips and knees pushed out) are all proper. However, in the pic on the left her scapula are relaxed, elbows are back, and the wrists are straight down. None of these make for the best lifts. In the pic on the right, Charisse has her shoulders pulled back, elbows rotated forward, and wrists pulled in and up towards herself. For maximal force transfer the scapula must be pulled back and isometrically held tight throughout the pulls of the lift. Rotating the elbows gives the arms the best path for high elbows. Pulling the wrists in keeps the barbell closer to the body through the lifts and facilitates a faster turnover.
Snatch – work up to a heavy single as good technique supports.