-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