Essentials:
A.
5 Sets
Barbell On Back Step Back Lunge x 7 reps per leg
On the 2 min
Or ADAPT

B.
Yearly BenchMark
Karen
For Time:
Wall Ball x 150 reps
*Two score, Max Unbroken Rep and total time

Fitness:
A.
5 Sets
Hang Squat Clean + Squat Clean and Jerk
80,82,85,87,90%
On the 2min Mark
Or
ADAPT

B.
Yearly BenchMark
Karen
For Time:
Wall Ball x 150 reps 20/14
*Two score, Max Unbroken Rep and total time

Performance:
A.
5 Sets
Hang Squat Clean + Squat Clean and Jerk
80,82,85,87,90%
On the 2min Mark
Or
ADAPT

B.
Yearly BenchMark
Karen
For Time:
Wall Ball x 150 reps 20/14
*Two score, Max Unbroken Rep and total time

Competitor Session 2:
A.
10min EMOM
Box Squat x 2 reps 55%

B1.
4 Sets
Hip Thrust x 7 reps
Rest 1min
B2.
4 Sets
Box Depth Jumps x 10 reps
Rest 1min
B3.
4 Sets
Reverse Hyper x 15 reps
Rest 1min
B4.
4 Sets
Barbell On Back Lunge Jumps x 10 reps
Rest 1min

C.
3 Sets
360 degree Toes to Bar x 7 per direction
Rest 2min