The EMOM is to get comfortable in that longer time domain. Tuesdays workout and Thursdays have a slightly shorter time domain, so that little bit extra will be good to get comfortable with. Cleans are nice and light to get people comfortable with the movement more so. 60% is a rough guide. If feeling good, build heavier throughout the workout.
Box jumps forcing slightly more concentration and explosiveness due to increased height.
Chin ups accumulating volume in supination to counteract the large volume of pronation from the past few days (barbell work on Monday and Tuesday). These can be scaled to supinated bent over rows, set of 6 followed by a 10 second supinated hang.
Turkish Get Up’s to build good movement patterns. Good scapular movement, prepping shoulders and upper back for Jerks on Thursday and Front squats on Friday. If movement us solid, load these up!
WORKOUT OF THE DAY
18 min EMOM
1) 3 Hang Squat Cleans @ 60% of 1RM Clean
2) 6 Box Jumps 30/24″
3) 7 strict Chin-ups (supinated grip – palms facing you)
(6rounds in total)
4 sets (building weight):
6 Turkish Get Up’s (3 each arm)