A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×4 @ 55%
1×4 @ 60%
2×4 @ 65%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
2×3 @ 70%
2×3 @ 75%
1×3 @ 80%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
1×4 @ 75%
2×4 @ 80%
1×4 @ 85%
B:
6min EMOM
5 strict HSPU
Danach
4min E2MOM:
Max reps kipping HSPU
C:
10-9-8-7-6-5-4-3-2-1
Dumbbell Benchpress
Triple-Unders
D:
Cool-down:
5min Couchstretch
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