A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×4 @ 40%
1×4 @ 45%
2×4 @ 50%
SQCL+J: (1RM CJ)
1×4 @ 55%
2×4 @ 60%
1×4 @ 65%
Zusatzübung Oly
Snatchpull (1RM SN)
1×5 @ 50%
2×2 @ 55%
2×2 @ 60%
B:
BSQ (vom 3RM)
2×10 @ 55%
2×10 @ 60%
2×10 @ 65%
C: Basis-Übung Gymn:
5min EMOM:
5-10 strict CTB (wähle die Reps so, dass du in jeder Runde dieselbe Anzahl schaffst)
D: WOD
10min AMRAP:
5 Bar Muscle-ups
10 Double-Kettlebell Thrusters (2×20/2x12kg)
15 GHD Situps
E:
Cool-down:
5min Couchstretch
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