A: Basic Oly
SQCL (1RM CL)
2×3 @ 70%
2×3 @ 75%
1×3 @ 80%
Jerk (1RM CJ)
2×3 @ 70%
2×3 @ 75%
1×3 @ 80%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
2×4 @ 75%
2×4 @ 80%
1×4 @ 85%
C: Basic Gymn
10min EMOM
2-4 strict Muscle-ups
D: WOD
10 Rounds
1 legless RC starte wenn möglich im Sitzen
6 Boxjumps (100/70)
E:
Cool-down:
5min Couchstretch
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