3 Triple Broad Jumps (3 broad jumps consecutively, rest about 10sec between, perform 3 of these)
30sec Side Star Plank/side
6-8 Half Kneeling DB Arnold Press
A1: DB Muscle Clean 3,3,3,3; rest 30sec- stay connected and deliver them at the same speed and time.
A2: Barbell Pause Push Jerk 2sec pause in dip + 2sec pause in catch; 3,3,3,3; rest 1 min.
B: Deficit Handstand Push-Up Negative-very slight deficit increase this week. 6sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 2 min x 3 sets. Scale to DB Z-press, same reps and tempo.
C: For Time @ 75%
Box Dip or Standard Push Up as appropriate Box Dip – video here
For Time @ 75%
KB Push Press 50/35
Russian KB – heavy