A: Basic Oly
SQCL (1RM CL)
2×3 @ 75%
2×3 @ 80%
2×2 @ 85%
Jerk (1RM CJ)
2×3 @ 75%
2×3 @ 80%
2×2 @ 85%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
C: Basic Gymn
10min EMOM
3-4 L-Sit Chin-ups
D: WOD
3 Rounds
20 GHD Hip-Extensions
20 Boxjumps
10 Muscle-ups
E:
Cool-down:
5min Couchstretch
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