A: Basic Oly

SQCL (1RM CL)

1×3 @ 70%

2×2 @ 75%

2×2 @ 80%

1×2 @ 85%

 

Jerk (1RM CJ)

1×3 @ 75%

1×3 @ 80%

1×3 @ 85%

1×3 @ 90%

 

B: Zusatz-Übungen Oly

Deadlift (3RM) kein Dropping, alles Touch-and-go

1×3 @75%

1×3 @80%

1×3 @85%

1×3 @90%

1×3 @95%

 

C:  Basic Gymn

10min EMOM

2 strict Muscle-ups (wenn möglich mit Medball zwischen den Füßen)

 

D: WOD

For Time:

40 – 30 – 20 – 10

GHD Hip-extensions

Cal row

Pullups

 

E:

Cool-down:

5min Couchstretch

 

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