A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×3 @ 65%
2×3 @ 70%
1×3 @ 75%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×3 @ 70%
2×3 @ 75%
1×3 @ 80%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
1×3 @ 80%
2×3 @ 85%
1×3 @ 90%
B:
Z-Press:
Finde ein 3RM
+
3 Sätze allout Z-Press @70%/3RM (max 1min rest)
C:
8min AMRAP:
8 alternating DB Snatches (30/20)
8 DB PP (4/ Arm)
D:
Cool-down:
5min Couchstretch
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