• Teaching Temporary & Class Overview
“Hop on Pop” is a brief, punchy AMRAP designed to tax the shoulders whereas difficult barbell biking and field bounce rhythm. We’ll begin with mobility for hips, shoulders, and backbone earlier than transferring into handstand prep, barbell overhead positions, and bounce mechanics. Barbell primer work will give attention to snatch pulls and cling energy snatch mechanics, constructing to working weight for right this moment’s lifting advanced. The conditioning exercise pairs wall walks, cling energy snatches, and field jumps in fast, repeatable rounds. The purpose is to maintain rounds regular at ~1:30–2:00, sustaining unbroken snatch units and a rhythmic field bounce tempo. Athletes ought to transfer intentionally on wall walks to protect shoulder stamina and keep away from early burnout. Success is measured by consistency—sharp transitions and regular motion throughout all 10 minutes.
weightlifting:
Each 90 sec x 8 Units
Snatch Pull + Grasp Energy Snatch + Energy Snatch
Begin @ 60% of Snatch and Construct to heavy for the day
metcon: “Hop on Pop”
10:00 AMRAP
2 Wall Walks
6 Grasp Energy Snatch
10 Field Jumps
Wall Stroll: 10in
Barbell: 95/65lb, 43/30kg
Field Peak: 24/20in
Equipment:
4 Units: For High quality
2x (:15/:15) Single Arm Wall Going through Handstand Maintain
15-20 Banded Face Pulls
