Warm up:Squat potato
Strength: Deadlift + Squat jump
3 x 8 @65%, 3 Max height squat jumps after each set
WOD: “Karen”, for time, 12 min cap
150 WBS (20/14)
Accessory: Lower body mobility
Notes:Karen can be a lesson in pacing. Athletes should have a plan of attack and stick to the time cap. If an athlete cannot finish in 12 min then the goal is the best possible effort for that time domain.