A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×4 @ 40%
1×4 @ 45%
2×4 @ 50%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×5 @ 55%
2×5 @ 60%
1×5 @ 65%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
2×5 @ 60%
2×5 @ 65%
1×5 @ 70%
B:
10min EMOM
3 (def.) HSPU strict
C:
4 Rounds:
10 double KB PP (wähle das Gewicht so, dass du unbroken im ersten Satz gehen kannst)
50 Double-unders
15 Burpees
20 KB Snatches (24/16)
D:
Cool-down:
5min Couchstretch
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