-Warm Up-
2 Rounds
10 Samson lunges
5 kneeling jumps
10 squat +thoracic rotation
5 muscle cleans
10 stagger stance good mornings(5 each)
5 dumbell push press with 2 sec pause at the top
-Strength-
Power clean + 3 Split jerks
1-1-1-1-1-1
Snatch high pulls
10-10-10-10
Rack pulls (just below knee)
8-8-8-8
-WoD-
“Karen”
For time :
150 wall balls 20/14
