Weightlifting and Gymnastics Strength Day

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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

[@ADANFITNESS]

It´s both stations u have to perform within the 90 secs of the Weightlifting and Gymnastics? thx

[@VintageCrossFit]

No, only one.