A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×2 @ 60%
2×2 @ 65%
2×2 @ 70%
1×2 @ 75%
SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ)
1×2 @ 75%
2×2 @ 80%
2×2 @ 85%
1×2 @ 90%
Zusatzübung Oly
Snatchpull (1RM SN)
1×2 @ 80%
2×2 @ 85%
2×2 @ 90%
1×2 @ 95%
B:
BSQ (vom 3RM)
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
C: Basis-Übung Gymn:
Finde ein 1 RM Chin-up strict
Dann
5×3 Chin-ups mit ca. 75-85%/1RM
D: WOD
7 Rounds of:
2 legless Rope-Climbs
7 HPCL+PJ (60/40)
E:
Cool-down:
5min Couchstretch
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