A: Basic Oly
SQCL (1RM CL)
1×3 @ 75%
2×3 @ 80%
2×2 @ 85%
1×2 @ 90%
Jerk (1RM CJ)
1×3 @ 75%
2×3 @ 80%
2×2 @ 85%
1×2 @ 90%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
1×3 @ 103%
C: Basic Gymn
Finde ein 1RM weighted Muscle-up (mit Kip)
D: WOD
5 Rounds:
10 Wallballs
10 Power-Swings (32/24)
5 Bar MUS
E:
Cool-down:
5min Couchstretch
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