-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