A: Basic Oly
SQCL (1RM CL)
1×3 @ 75%
1×3 @ 80%
2×3 @ 85%
1×3 @ 90%
Jerk (1RM CJ)
1×3 @ 75%
2×3 @ 80%
2×3 @ 85%
1×3 @ 90%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
2×5 @75%
2×5 @80%
1×5 @85%
C: Basic Gymn
7min EMOM
2-3 weighted Bar-MUS
D: WOD
10 Rounds for Time:
10m Handstand Walk
10 CTB
10 double KB walking Lunges 2×20/12 (farmers Carry Style)
E:
Cool-down:
5min Couchstretch
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