A: Basic Oly

SQCL (1RM CL)

1×3 @ 75%

1×3 @ 80%

2×3 @ 85%

1×3 @ 90%

 

Jerk (1RM CJ)

1×3 @ 75%

1×3 @ 80%

2×3 @ 85%

1×3 @ 90%

 

B: Zusatz-Übungen Oly

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

1×3 @ 80%

2×3 @ 85%

2×3 @ 90%

1×3 @ 95%

 

C:  Basic Gymn

10min EMOM

2 L-Sit CTB TEMPO: X-1-1-2 (pronierter Griff)

 

 

D: WOD

10-9-8-…1

Ring-Rows strict (Füße auf Ringhöhe)

Power-Swings (32/24)

 

E:

Cool-down:

5min Couchstretch

 

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