SKILL / STRENGTH |
Press / jerk werk ( 20 mins ) |
Building for 4 sets of |
Pause push press |
+ |
Pause push jerk |
+ |
Pause split jerk |
** 3 sec pause in the dip |
Then remainder of time |
@ 90% of above weight |
4 x 2 jerks – any way |
^^ keep weight the same |
WOD |
For time ( 18 min cap ) |
1 km run – buy in |
10 HSPU / box pike / HRPU |
20 STOH |
30 deadlifts |
40 press ups |
50 cal row |
RX 60 / 40 no mat |
INT 50/35 1 – 2 mats |
BEG 35/25 |