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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