A:

Basis-Übungen Oly

Reihenfolge beachten!

hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)

1×4 @ 50%

1×4 @ 55%

2×4 @ 60%

 

Squat Snatch (kein touch and go am Boden) (1RM SQSN)

2×4 @ 65%

2×4 @ 70%

1×4 @ 75%

 

Zusatz-Übung Oly

Clean-Pull (1RM SQCL)

1×3 @ 70%

2×3 @ 75%

1×3 @ 80%

 

B:

10min EMOM

Max reps strict HSPU (Griffbreite: max 80cm)

 

C:

4 Rounds:

10 kipping Ring-Dips

10 Ring-Pushups

20 Jumping Lunges

 

D:

Cool-down:

5min Couchstretch

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