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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