Timberwolf Fitness Roseville – Oly Class

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Warm-up

Power clean + Front Squat w/ 3sec pause in bottom + Low Hang Squat Clean

5 sets at 50%

Metcon (Weight)

Every :90 for 15:00

Clean Deadlift then lower on a 3-5 count, reset but dont lose tension and perform a slow pull clean taking 3 sec from ground to above knee before you explode

Sets

1-3 65%

4-6 70%

7-10 75%

Accessory Work

3 sets

Clean Sots Press x10

Standing BB Calf Raise x20