A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×2 @ 65%
1×2 @ 70%
2×2 @ 75%
1×2 @ 80%
SQCL+J: (1RM CJ)
1×2 @ 80%
2×2 @ 85%
1×2 @ 90%
2×1 @ 95%
B:
BSQ (vom 3RM)
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
1×3 @ 105%
C: Basis-Übung Gymn:
5×1-4 strict MUS/Belly to bar deadstop
2 Rounds max reps MUS/CTB
Bendover Row: 4×10 mit Pause am Bauch (Gewicht sollte so schwer sein, dass alles ub geht)
D: WOD
6min AMRAP:
4 Pistols
2 strict CTB
E:
Cool-down:
5min Couchstretch
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