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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