Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 WB

10 RKBS, heavy

10 single leg DL/heavy KB

150 m row

Workout warmup:

5x5 DL working up to your workout weight.

Workout:

Dead Karen:

5 rounds

10 Dead lifts 185/125 RX+ 225/155

20 Wall balls 20/14, 10'/9' target

Endurance:

5 rounds

9 Dead lifts 135/96

15 box jumps 24/20"

21 Wall balls 20/14, 10'/9' target

Lift:

Snatch, 7 rounds of:

1 Hang squat snatch+1 Squat snatch from ground+1 snatch balance.

Start at 65% and add weight as you can.

Skill:

5 rounds of:

10 GHD back extensions

10 Rung dips