A: Basic Oly
SQCL (1RM CL)
2×4 @ 75%
2×4 @ 80%
2×4 @ 85%
Jerk (1RM CJ)
2×4 @ 75%
2×4 @ 80%
1×4 @ 85%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
C: Basic Gymn
5min EMOM
3-5 L-Sit CTB (Beine gestreckt und Füße immer oberhalb der Hüfte)
5min E2MOM
Max reps CTB strict
D: WOD
7min AMRAP
3 Muscle-ups
20 Double-unders
E:
Cool-down:
5min Couchstretch
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