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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