A:

Basis-Übungen Oly

Reihenfolge beachten!

hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)

1×2 @ 65%

2×2 @ 70%

2×2 @ 75%

1×2 @ 80%

 

 

Squat Snatch (kein touch and go am Boden) (1RM SQSN)

2×2 @ 80%

2×2 @ 85%

1×2 @ 90%

1×2 @ 95%

 

Zusatz-Übung Oly

Clean-Pull (1RM SQCL)

1×2 @ 85%

1×2 @ 90%

1×2 @ 95%

1×2 @ 100%

 

B:

For Time:

30 strict Parallett HSPU

 

C:

4 Rounds

max Reps DB Benchpress (wähle das Gewicht so, dass du im ersten Satz 20reps schaffst)

50 Double-Unders

 

D:

Cool-down:

5min Couchstretch

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