TUESDAY 30 August 2022

Warm-up
AMRAP 5
10 Air Squat
10 Ring rows
10 Tuck jumps

AMRAP 5 (bar)
10 Hang Power clean
10 Front Squat
10 Push Press

S&T
Specific Plyometric Work
3 Sets, For Quality
5 Broad Jumps
*Stick Landing, proper squat
*Score is the shortest distance jump

Workout
“Omar”
Every 90sec for 12 rounds (6 at each station), Alt Stations

Station 1:
*Not a complex
1 Pause Power Clean
1 Squat Clean (or power + front squat)
1 Jerk
*increasing weight
*pause 1sec, below knee
50%-55%-60%-65%-70%-75% of 1RM C&J

Station 2:
Option 1: 7 Bar Muscle-Ups
Option 2: 9 Kipping/Butterfly C2B Pull-Ups
Option 3: 9 Kipping/Butterfly Pull-Ups
Option 4: 8 Strict Pull-Ups
Option 5: 9 Banded/jumping/box Pull-Up
*You can choose any option every time you come to this station – choose something challenging for your level of skill/fatigue