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%

 

Split-Jerk

1×3 @ 75% (1RM Jerk)

1×3 @ 80%

1×3 @ 85%

1×2 @ 90%

2×2 @ 95%

1×2 @ 100%

 

BSQ

1×3 @ 80% (3RM BSQ)

2×3 @ 85%

2×3 @ 90%

 

B:

Benchpress

Work up to a daily 2RM

4×3 Benchpress @75%/2RM TEMPO: 1-2-X-1

 

C:

3 Rounds:

Max reps inclined KB Benchpress (go for 20reps in first set)

20 KB Snatches (32/24)

20 Jackknives

 

D:

Cool-down:

5min Couchstretch

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