A: Basic Oly

SQCL (1RM CL)

2×4 @ 67%

2×4 @ 72%

2×4 @ 77%

 

Jerk (1RM CJ)

2×4 @ 67%

2×4 @ 72%

1×4 @ 77%

 

B: Zusatz-Übungen Oly

Deadlift (3RM) kein Dropping, alles Touch-and-go

2×5 @ 62%

2×5 @ 67%

1×5 @ 72%

 

C:  Basic Gymn

Finde ein 2RM Chest to Ring strict

Dann 5×2 @85%/2RM

 

D: WOD

9min AMRAP:

5 High-Boxjumps

4 strict L-Sit Ring-Pullups

 

E:

Cool-down:

5min Couchstretch

 

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