Thursday, August 25, 2022
Video Brief: https://youtu.be/RlVR3-zv3g8

Specific Plyometric Work
3 Sets, For Quality
5 Broad Jumps *Stick Landing
5/5 Lateral Jump to Single Leg Land

Weightlifting and Gymnastics
“Omar”
Every 90sec for 18:00, Alt Stations
Station 1:
1 Pause Power Clean
2 Low Hang Power Cleans
1 Power Clean
*increasing loads
*pause 1sec, 2” below knees
55%-70% of Power Clean

Station 2:
Option 1: 8-12 Bar Muscle-Ups
Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups
Option 3: 15-20 Kipping/Butterfly Pull-Ups
Option 4: 8-12 Strict Pull-Ups
Option 5: 6-10 Banded Strict Pull-Up

QuickFit
18:00 EMOM (6 Rounds)
Min 1: 12 Alt DB Snatch
Min 2: 12-15 Turkish Sit Ups
Min 3: 15/11 Ski Erg