Half of "Cindy"
5 pull ups/ring rows
10 push ups
15 air squat

Measure your max watts you can get on assaultbike (the peak)

Mark the result as weight (kg)

Every 30s x 30

Hang squat clean + Split jerk

1-10) @ 60% of 1RM C&J
10-20) add 2,5-5kg
20-30) add 2,5-5kg

Snatch pull on the knee 3×2. Use 75% of 1RM snatch.

3 rounds:
50 DU,
15 KBS

FS 10-10-10-10-10, 60% max, rest 2 min

Front squat

2 x 4 x 70%
2 x 4 x 75%
1 x 3 x 80%
1 x 2 x 85%

Sendoff 3:30

Pystypunnerrus 5x3, nousevilla painoilla. Tauot 2min.

3 kierrosta
8+8 kasakkakyykky, tempo 30X0
45s lepo
10 sammakko maastaveto, 31X1
45s lepo

20 min.

4 Käsipaino thruster 2x15/22,5kg
6 Varpaat tankoon
24 tuplanaru hyppy