A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position)
2×5 @ 50% (1RM SN)
2×5 @ 55%
2×5 @ 60%
Split-Jerk
1×5 @ 60% (1RM Jerk)
2×5 @ 65%
2×5 @ 70%
1×4 @ 75%
BSQ
1×10 @ 65% (3RM BSQ)
2×10 @ 70%
2×8 @ 75%
1×8 @ 80%
B:
Max reps unbroken of:
Bar Muscle-ups (Open standards)
C:
800m run for Time!
D:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com