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

Back Squat 4x8
-jätä 3 toistoa "varaa tankkiin"
-sarjat joka kolmas minuutti

Basic conditioning:

18 min on rower
18 min on ski erg
18 min on bike / assaultbike / skill mill (powerwalk)

Heavy Set of 2

*2 Second Pause at Knee & In Catch

Warm up
2 Sets
1:30 Cardio
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)