A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×3 @ 50%
1×3 @ 55%
1×3 @ 60%
Split-Jerk
1×3 @ 75% (1RM Jerk)
1×3 @ 80%
1×3 @ 85%
BSQ
1×3 @ 80% (3RM BSQ)
2×3 @ 85%
B:
Benchpress
Work up to a daily deadstop 1RM
4×6 Benchpress @75%/2RM
C:
5 Rounds:
Max reps Ring-Dips (go for 20reps in first set)
20 TTB
200m Farmerscarry (2×32/24kg KB)
D:
Cool-down:
5min Couchstretch
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