A) Clean & jerk waves
1. 1 clean + 3 split jerk
2. 1 clean + 2 split jerk
3. 1 clean + 1 split jerk
3 waves, 1 set every 1,5min
Start @70%-75%-80%

B) Pull-up technique (butterfly)

C) On the minute for 18min
1. 8-12 pull-up + 6 high box jump 75/60
2. Easy erg
3. 12-16 push-up + 25 double under
4. Easy erg
5. 15 wall ball + 8-12 v-up
6. Easy erg