Clean and jerk, go every 1:30-2:00

2 x 2+2 @ 66-70%
2 x 1+2 @ 72-76%
2 x 1+2 @ 76-80%
2 x 1 @ 86-90%

– Drop the bar between cleans, reset and go
– Build up within each percentage range if you can

Alternate B1/B2

B1. DB bench press – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

2-3sets:

10-15 snowangel
10+10 seated press

Kyykky max1

Weighted pull-up ladder: 3, 3, 2, 2, 1, 1 reps

Deadlift

5 x 5 ~75%. Across same weight

Go every 3:00

30 Naru
20 Etuheilautus
15 Wb
10 Abmat
5 Hspu
2min lepo

40min amrap

Teams of Two AMRAP 14

Row 220/200m
6 Rower Over Burpees
12 Kettlebell Swing

IGYG

Snatch high pull + snatch

2 x 1+2 @ 74-78%
2 x 1+2 @ 82-86%
2 x 1 @ 86-90%
3 x 0 + 1-2 @ 82-85%

Go every 1:30-2:00

– Use the snatch high pull to focus on pulling the bar as high as you can.
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– The final part is 3 sets of just 1-2 snatches (no snatch high pull)

OHL with dumbell 4x15m