A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position)
2×3 @ 50% (1RM SN)
2×3 @ 55%
2×3 @ 60%
Split-Jerk
1×4 @ 65% (1RM Jerk)
2×4 @ 70%
2×4 @ 75%
1×4 @ 80%
BSQ
1×8 @ 70% (3RM BSQ)
2×8 @ 75%
2×7 @ 80%
1×6 @ 85%
B:
Core WOD:
4 Rounds for quality
15 Hollow-rocks
15 Spine-Extensions
15 Side Plank Hipraise
C:
10-9-8-7-6-5-4-3-2-1
Benchpress @ 65%/3RM´
Bulgarian Split Squats (each leg)
D:
Cool-down:
5min Couchstretch
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