1. Warm-up – PVC / Quad Pulls / Toes Pulls / Knee Hugs
3 slow rounds:
4 Nose and Toes HSPUs
10 Russian KB Swings (moderate)
Then Row 500m at 80-90% – one time
2. Strength
Back Squat 4×4 @75-85%
3. Met-Con
“Karen”
Work to 80- 90% of Clean and Jerk if form is good, within 5 minute window immediately following WOD
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