• Teaching Temporary & Class Overview
After mobility and activation to prep shoulders, hips, and wrists, athletes will transfer by means of barbell primers emphasizing clear pulls and touch-and-go energy clear mechanics earlier than constructing to working weight. The power focus right now is a heavy energy clear development, constructing from reasonable TnG units into heavy singles for velocity and confidence underneath the bar. Conditioning follows with a pointy row–barbell–field soar combo that hits posterior chain, grip, and lungs suddenly. Athletes ought to push the opening row at ~90% effort, handle cleans as touch-and-go 5s or fast singles, and keep quick, regular field soar overs earlier than repeating. The second row is a ultimate dash—athletes should dig deep and end laborious. Coaches ought to emphasize crisp barbell kind underneath fatigue, deliberate soar mechanics, and transitions that reduce wasted time.
weightlifting: Energy cleans
Energy Clear 3-3-3-2-2-2-1-1-1
Full as:
Each 90 sec x 3 Units 3 TnG Energy Cleans @ 70%
Each 90 sec x 3 Units 2 TnG Energy Cleans @ 75-80%
Each 90 seconds x 3 Units 1 Energy Clear @ 85%+
metcon: “Enter Sandman”
For time:
1 Row, 500/450 m
15 Energy Cleans, 135/95 lbs
30 Field Leap Overs, 24/20 in
15 Energy Cleans, 135/95 lbs
1 Row, 500/450 m
Time Area: 7:00–11:00
Time Cap: 15:00
Equipment:
3 rounds for high quality of:
8 L/8 R Entrance Rack Bulgarian Cut up Squats, choose load
8 Romanian Deadlifts, choose load
10 L/10 R Single Leg GHD Hip Extensions
