A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position)
2×5 @ 45% (1RM SN)
2×5 @ 50%
2×5 @ 55%
Split-Jerk
2×5 @ 60% (1RM Jerk)
2×5 @ 65%
2×5 @ 70%
BSQ
2×10 @ 65% (3RM BSQ)
2×10 @ 70%
2×8 @ 75%
B:
Max reps unbroken of:
strict Pullups
C:
400m run for Time!
D:
Cool-down:
5min Couchstretch
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