Warm-Up:
EMOM 15, alternating:
a) 5 Medicine Ball Squats w/Pause + 5 Medicine Ball Cleans
b) 10 Stationary Inchworms
c) 3 Strict Press + 4 Push Press + 5 Power Jerk
Strength:
Power Jerk 3RM
WOD:
“Karen”
For Time:
150 Wall Ball, 20#/14# to 10′
TIMECAP: 7:00
Extra Work:
Front Squat 3×4, use 70% of last week’s 4RM