A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position)
1×3 @ 50% (1RM SN)
1×3 @ 55%
1×3 @ 60%
1×3 @ 65%
1×3 @ 70%
1×3 @ 75%
Split-Jerk
1×3 @ 70% (1RM Jerk)
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
BSQ
1×3 @ 80% (3RM BSQ)
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
B:
Benchpress
Find a 5 RM
C:
5 Rounds
10 Ring-Pushups
10 Rollouts
10 Power-Swings (32/24)
D:
Cool-down:
5min Couchstretch
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