A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×3 @ 55%
2×3 @ 60%
1×3 @ 65%
SQCL+J: (1RM CJ)
1×3 @ 70%
2×3 @ 75%
1×3 @ 80%
B:
BSQ (vom 3RM)
1×6 @ 75%
2×6 @ 80%
2×6 @ 85%
1×6 @ 90%
C: Basis-Übung Gymn:
10min EMOM:
3 strict 1,5er Pullups TEMPO: X-2-2-2-1-3-2 (X: schnell hoch, 2sec oben halten, 2sec ablassen auf halbe Höhe, 2sec halbe Höhe halten, 1sec hoch, 3sec ganz nach unten ablassen, 2sec im Deadhang)
D: WOD
14-12-10-8-6-4-2
Weighted Butterfly CTB
Boxjumovers (61/50)
E:
Cool-down:
5min Couchstretch
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