A,
Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts, 22,5/15kg
6 Dumbbell Hang Power Cleans, 22,5/15kg
3 Dumbbell Push Press, 22,5/15kg
Bear Crawl, 15m

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

1 rm max Clean pull

5 Sets:
1 Min Mod (85rpm)
1 Min Easy Recovery
*No rest between sets.

-Rest 1 Min-

4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)

-Rest 1 Min-

5 Sets
1 Min Mod (85 RPM)
1 Min Easy Recovery
*No rest between sets.

15 minutes to drill the press to handstand

Then,

15 minutes to build to a heavy single power snatch

3-4 rounds for quality:
1min Forearm Plank Hold
12 Lat Pulldows
12 Weighted GHD Back Extension
12 DB Bicep Curls

AMRAP25 in groups of 3 - ygig, divide reps evenly:
12 man maker
24 bar facing burpee
36 heavy russian kbs (32 / 24)
- rest 30s between rounds -

3rounds:

12 Double Db bench
12 ring row (with vest)

1 rm 65 kg

Wodliiga 16.4.2023

3 rounds for quality

10 push ups
10 SA DB row
10 ring rows
60” plank