4 sets:

3 Split Jerk +  2 Split Jerk behind the neck  50-60% of 1rm

• ”every third minute”
• while resting do 20-40 du / or practice du for 45 sec.

”on the min for 10 min ”

• odd: 5+5 one hand DB press or push press
• even: 5 strict pull-up

Advanced: Weighted pull-up

Intermediate: strict pull up 

Rookies: inverted barbell row x 10

ROOKIE WOD klo 18.00