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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