FRIDAY 23.05.2014

A: 3x20m: one broad jump, 3 clapping push ups until you cover 20m, each round for time, rest 2min between rounds.  Note: this is not for time but for explosiveness, take your time for a max broad jump, then drop for 3 clapping push ups, stand up and prepare for a next jump

B: 3 rounds for quality and reps: max rep unbroken BW front squats, unbroken hip extensions, rest 2min between sets