STRENGTH – SQUAT CLEAN

COACH FOCUS:Position → Extension → Fast Elbows → Strong Catch

COACH SHOULD EMPHASIZE:

• Establish a strong starting position.

• Keep the bar close.

• Finish the pull before pulling under.

• Fast elbows into the Front Rack.

• Every rep should look the same.

WATCH FOR:Hips shooting up → Bar drifting → Slow elbows → Weak catch

INTENSITY – SQUAT CLEAN ENGINE

COACH FOCUS:Clean Quality → Transition → Bike Output → Repeatability

COACH SHOULD EMPHASIZE:

• Prioritize clean technique over bike calories.

• Move quickly from the bar to the bike.

• Avoid redlining early.

• Aim for consistent output across every interval.

KEY MESSAGE:“The goal is seven good rounds, not one great round.”