WOD: Tuesday 250923

• Coaching Brief & Class Overview

Today’s focus is speed, power, and coordination through a barbell EMOM. “Amarillo by Morning” blends a clean complex with explosive box jumps to develop hip drive, bar speed, and sharp mechanics under moderate fatigue. Athletes should use the first few rounds to dial in movement patterns, then build steadily to a technical heavy by the final sets. The alternating minute of box jumps is an opportunity to challenge vertical power while keeping safety in mind—height should push athletes but allow for crisp landings and control. Finish the day with strict pulling strength and accessory work to balance upper-body development.

metcon: “Amarillo by Morning”

Every 1 min for 20 mins, alternating between:

1x [ 1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean ], pick load

5 High Box Jumps, pick height

Starting @ 60% of Power Clean and increasing to a heavy for the day.

Goal: Build to 90% of 1RM Power Clean

Gymnastics Strength:

Every 2 mins for 10 mins do:

7 Strict Pull-ups

10 Dumbbell Floor Pull Overs, pick load

Strict Pull-up- 5-7 reps.