A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×4 @ 47%
1×4 @ 52%
2×4 @ 57%
SQCL+J: (1RM CJ)
1×4 @ 62%
2×4 @ 67%
1×4 @ 72%
B:
BSQ (vom 3RM)
2×10 @ 62%
2×10 @ 67%
2×10 @ 72%
C: Basis-Übung Gymn:
5min EMOM:
5-10 strict Chinups (wähle die Reps so, dass du in jeder Runde dieselbe Anzahl schaffst)
D: WOD
7min AMRAP:
10 Hipextensions auf GHD
3 Muscle-ups
E:
Cool-down:
5min Couchstretch
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