A: Basic Oly
SQCL (1RM CL)
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
Jerk (1RM CJ)
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @75%
1×3 @80%
2×3 @85%
1×3 @90%
C: Basic Gymn
10min EMOM
2-3 strict Muscle-ups
D: WOD
10min AMRAP
30 DU
10/7 Ring-Pullups strict
10 KB Snatches (5 links, 5 rechts)
E:
Cool-down:
5min Couchstretch
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