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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