14 x DB C&J 225./15
8 x Ring Dip

12 x Db Snatch alt 22.5/15
8 x T2B

1) Clean 3x3x80%
2) Tall clean 3x4x60%
3) Weighted dip 5x6x40%

Kuukausitehtävä progressio 3

3x20-30 aktiivinen roikkuminen polvet koukussa

Test your 30sec Max Calories on The Assault Bike

”Lindan Sisko”

10-9-8……..1 for time:

Hang power clean 60/42kg
Push jerk or press 60/42 kg
Front squat 60/42kg

TC: 25 min

Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 HPC, 10 push jerks, 10 front squats, HPC, 9 PJ, 9 FS, 8 HPC, 8 PJ, FS, etc. until the last round of 1 HPC, PJ, 1 FS is completed.

Front Squat

Find 1RM front squat in 15 minutes

2 x 10, seated DB shoulder presses, AHAP

For time
30-20-10 reps of
Thrusters 42,5/30kg
Burpee over bar
Toes-to-bar

3-4 rounds:

6-8 Bench press