STRENGTH/SKILL

A. Find 1RM Squat Clean + 
One set every 90 sec for 12 min

F: 3x Hang Power Clean + 3x Front Squat
2DB or BB
P/S: Go for it! 

WOD

"Karen" 
150 Wall Balls for time
[adjust loads to where they can finish in 10-12 min]

F: 75 or 100 reps for time/quality; 
P: As rx
S: either 30/20# or
with as few breaks as possible for density

Optional Strength (outside of class):

Find 1RM 1&1/4 Fsq; 
One set every 2 min for 6-8 min; 
F: Pause Front Squat; 5 reps; 31x1 tempo
P/S: Build to tough single