A)
2 sets:
30 sec hand stand hold
12 hip extensions w/ 1 sec pause at the top of ea. rep
50ft broad jump

B)
Push jerks
dip hold + jerk x2
set 1) @ 55%
set 2) @ 60%
set 3) @ 60%
set 4) @ 65%
set 5) @ 65%

*For the dip hold you dip and hold for 2 sec then stand, once you have completed the dip hold you may execute your push jerk. Then repeat for a second time before racking the bar.
*for each rep there will be a 1 sec pause at the
bottom of the catch and the top of the rep

C)
For time:
4 rounds
400m run
7 strict presses (115/75)