Power Jerk 3RM
150 Wall Ball, 20#/14# to 10′
A 7 minute “Karen” requires the athlete to work at a little over 21 repetitions per minute on average. Scale load or height to ensure that athlete can sustain this pace. If the athlete cannot sustain this pace regardless of load or height, or for novice athletes who may experience debilitating sorenress, reduce repetitions.
1) Front Squat
3×4, use 70% of last week’s 4RM
If the athlete did not perform the 4RM front squat (Day 5 Extra Work), they may perform it here.