• Teaching Temporary & Class Overview
At the moment’s focus is on barbell precision and energy endurance, main right into a fast-paced core and output interval piece. The nice and cozy-up layers overhead mobility, technical barbell sequencing, and biking management earlier than transitioning into heavy hip extension work. Coaches ought to emphasize easy bar paths, constant pace by way of extension, and powerful overhead stability through the snatch complicated.
“Entropy” is a 4-set calorie dash constructed round posterior chain fatigue and high-output intervals. Every 2-minute AMRAP requires athletes to finish the core and DB sections effectively to maximise bike time. The Echo Bike is the scoring engine, however the GHD and DB snatches are the place athletes earn their entry to the energy. Encourage athletes to hit the bike with at the very least :30 left, sustaining constant RPMs every spherical. Every interval ought to really feel aggressive however repeatable—pushing athletes to check their restoration and capability between sprints.
weightlifting:
Energy Snatch
Each 2:00 x 6 Units
3 Place Energy Snatch
1+1+1 @ 70% of 1RM
*Dangle + Low Dangle + Flooring
% of Energy Snatch
Modifications:
– We will alter to cleans for athletes with shoulder limitations within the overhead place
– One other adjustment would simply be to work on the excessive pull variation and go right into a 3-Pos Snatch Excessive Pull to work on kind and mechanics with out the turnover.
Stage 1 / New Athletes:
Each 2:00 x 6 Units
3-5 Dangle Energy Snatches @ 6-7 RPE
Metcon: “Entropy”
For Energy
4 Units
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Snatch
– Max Calorie Echo Bike
Relaxation 2:00 b/t units
Dumbbell: 50/35lb, 22.5/15kg
Rating = Max Energy
Equipment:
For High quality
4 Units
10 Lifeless-Bug Psoas March
15 Banded Face Pulls
:45 Weighted Forearm Plank
