A: Basic Oly

SQCL (1RM CL)

2×4 @ 70%

2×3 @ 75%

2×3 @ 80%

 

Jerk (1RM CJ)

2×5 @ 70%

2×5 @ 75%

1×5 @ 80%

 

B: Zusatz-Übungen Oly

Deadlift (3RM) kein Dropping, alles Touch-and-go

1×3 @75%

1×4

1×5

1×6

1×7

 

C:  Basic Gymn

10min EMOM

3 weighted strict CTB (wähle das Gewicht so, dass du alle 10 Sets damit schaffst)

 

D:

15min AMRAP:

3 Muscle-ups

6 Pistols

9 Power-Swings (32/24)

 

 

E:

Cool-down:

5min Couchstretch

 

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