120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140