“Karen”
For time
150 Wallballs 20 lbs, hitting the 10 foot mark every time!!!!

Personal Record, HELL YEAH! First time doing Karen and it felt great!

For time :

50 Box Step Ups
10 Wallball
40 Box Step Ups
10 Wallball
30 Box Step Ups
10 Wallball
20 Box Step Ups
10 Wallball
10 Box StepUps
10 Wallball

TC 10

DELOAD WEEK

4 rounds
4-3-2-1min row
4-3-2-1min run

Alternate row & run. Increasing pace every round (start with easy pace).

for 8 min
30s. Du practice
7 ring rows
5 sots press (bb from front rack)
3 box jumps

Front Squat

8 @ 75%
2x 5 @ 80%
3x 3 @ 85+
- rest as needed
- no fails
- rather have all reps in than push the weight

Narrow grip Bench press 4x7

4 rounds
work 5min/rest 3min
ergo

accumulate 60 ghd sit ups

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

Clean + jerk

Part A)

10 x every 30s

squat clean & split jerk
start at 75% of 1 rm, build up to daily max trough out the reps

rest 2 min

part B)

EMOM 5

use last weight from part A)

2x 1 squat clean + 1 split jerk

Power Clean + Split Jerk, 5 sec pause on catch. 7 x ( 1 + 1 ) , Go Fast !

Clean first pull ( ground to knee ) + Squat Clean, Build in heavy

Front Squat 3 x 2 @ 80%

8 x 3:20 ON / 1:40 OFF

A). Row
B). Echo bike
C). SkiErg
D). BikeErg

1st wave; 60 sec easy / 10 sec hard
2nd wave; 50 sec easy / 15 sec hard
3rd wave; 45 sec easy / 20 sec hard