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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