A: Basic Oly
SQCL (1RM CL)
1×3 @ 60%
2×3 @ 65%
2×3 @ 70%
1×3 @ 75%
Jerk (1RM CJ)
2×3 @ 65%
2×3 @ 70%
1×3 @ 75%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @80%
1×4
1×5
1×6
1×7
C: Basic Gymn
8min EMOM
4 weighted strict CTB (Gewicht von letzter Woche oder wähle das Gewicht so, dass du alle 10 Sets damit schaffst)
D:
10-9-8-7-6-5-4-3-2-1
Bar Muscle-Ups
Pistols each leg
E:
Cool-down:
5min Couchstretch
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