5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• piiiikkkusen tatsia cleaniin pikku hiljaa
• paino saa olla suht kevyt ja keskity terävyyteen

Weighted dip 9RM

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Vappukisat

Warm-up:

3x
15/12 Calories erg
5 Strict chin-ups
10 Push-ups
15 Air squats
Then
3x
5 Deadlifts
5 Power cleans
5 Push jerks with pause at catch

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Clean and jerk:

Every minute on the minute for 12:00 minutes:
2 x (power clean and power jerk) @ 68% (of clean and jerk 1 rep max)

Deadlift:

20 x 1 every :30s. @ 69%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 14/11 Calories row
2) 12/9 Calories ski
3) 2 Rounds of Cindy
4) Rest

*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air squats

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Bonus:
6 x 8 Banded chest to bar pull-ups
4 sets of 12 Reverse hyper or weighted hip extensions
4 sets of 12 Toes up romanian deadlifts with dumbbells

Core:
5 x 30m Sandbag bearhug carry

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A,
For time:
30 Front Squats, 84/57kg
60 Toes-to-bars
90 Alternating Dumbbell Snatches, 32,5/22,5kg

Goal
Sub 17 mins

B,
3 rounds for quality of:
5 ATYTs
8 L/8 R Side Plank Reaches

3 min ski erg
3x
10 each side Seated Shoulder External Rotation
10 Seated Band Face Pull
10 9090 Overhead Raise
8 Single Arm Banded Lateral Raise

---

Every 1 min for 6 mins do:
15 Toes-to-bars
-- Rest 2 mins --
Every 1 min for 6 mins do:
Handstand Walk, 10m

5 rounds for time:
* 12 HSPU
* 18 GHD sit-up
* 24 box step-up