Wed 16th Sep 2020

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