Explosive Work

Clap push-up – 4 x Failure
Broad Jump – 4 x 5

Notes:

Stop set when movement loses explosives or max number of reps is reached.

*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand Release Push Up

Strength Work

4 rounds

Hand Stand Push Up, 10 reps
Front Lever Hold, 10 seconds
Pistols, 10 reps (each leg)

*Rest 30 Seconds between exercises and 1 minute between rounds.

*Competitor: As prescribed
*Established: Hand Stand Hold/3×10 toes to bar
*Recruit: Feet Elevated Push Up/3×10 knees to elbow/Rear Foot Elevated Split Squat

Metcon

4 Rounds for time.

Lunge Jump x 16
Spiderman Push-Up x 10
Chest to bar Pull-Up x 5
Somersault x 4
V-ups x 10

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