A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position)
1×3 @ 50% (1RM SN)
2×3 @ 55%
2×3 @ 60%
1×3 @ 65%
Split-Jerk
1×3 @ 70% (1RM Jerk)
2×3 @ 75%
2×3 @ 80%
1×3 @ 85%
BSQ
1×6 @ 70% (3RM BSQ)
1×6 @ 75%
2×6 @ 80%
1×6 @ 85%
1×6 @ 90%
B:
Core WOD:
4 Rounds for quality
15 TTB ub
15 Spine-Extensions
15 Side Plank Hipraise
C:
6min EMOM max reps:
Kipping HSPU
Ring-Dips
D:
Cool-down:
5min Couchstretch
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