A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
2×3 @ 60%
2×3 @ 65%
1×2 @ 70%
SQCL+J: (1RM CJ)
1×3 @ 70%
2×3 @ 75%
2×2 @ 80%
1×2 @ 85%
B:
BSQ (vom 3RM)
1×4 @ 80%
1×4 @ 85%
2×4 @ 90%
1×4 @ 95%
C: Basis-Übung Gymn:
Finde ein 4RM Chin-up
3 Sätze all out strict Ring Pullups (1min rest dazwischen)
D: WOD
Buy-in: 100 DU
6min AMRAP
12 Power-Cleans (50/35)
8 CTB
Cash-out: 500m row
E:
Cool-down:
5min Couchstretch
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