Little different format today. We will start with a 20 minutes strength and stick jump EMOM then go into a pull up piece.
Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch

General Warm-Up
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Tall Muscle Cleans
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
10 Alternating Down Dog Toe Touches

Barbell Primer:
*Empty Barbell
2 Sets
Clean Deadlift
Hang Clean High Pull
Hang Power Clean
Low Hang Power Clean

3 Sets:
Clean Deadlift
Hang Power Clean
Power Clean
*Building to starting loads

Strength
“Amarillo by Morning”
Clean Complex + High Box Jumps
20:00 EMOM
minute 1: Clean Complex
minute 2: 5 High STICK jumps

Clean Complex =
Clean Deadlift + Hang Power Clean+ Power Clean
*Starting @ 60% of Power Clean and increasing to a heavy for the day
Stick Jumps: Choice on height. Looking for a challenging set

Goal: Build to 90% of 1RM Power Clean
Score: Max Load

Stimulus: Speed, Power, Coordination / Anaerobic
RPE: 7/10

Primary Objective: Build to a technical heavy for the day
Secondary Objective: Challenge yourself on the Box Jumps

Strategy:
“Amarillo by Morning” is a fun weightlifting focused EMOM with the goal of developing better power, speed and coordination with the effect of the clean complex and the box jumps working together to elicit a greater response in coordination of the hips and drive through the barbell. Focus on the elbows coming through quickly and developing quality high box jumps on the alternating minute. Keep these safe, but look to challenge yourself.

Movement Adjustments:

High Box Jumps: Adjust the height to a lower box or move to box step-ups.
Clean Complex: Adjust to Clean Deadlift + Hang Power Cleans for newer athletes or those with lower back issues. For those with front rack mobility issues look for the Dumbbell Clean Complex option as a great alternative for the day.

SKILL
Every 2:00 x 5 Sets
5-7 Strict Pull-Ups
10 Dumbbell Floor Pull-Overs

For those that have the ability, let’s look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.