Timberwolf Fitness Roseville – Oly Class

View Public Whiteboard

Warm-up

Clean grip RDL x 5 reps

no contact muscle clean + shoulder press x 3 reps

power clean + push jerk x 3 reps

power clean into Front Squat + jerk x 3 reps

repeat this complex for 3 sets – rest 2-3 minutes between sets.

Clean and Jerk (10×1)

Every :90 for 15:00

1 Rep Starting at 70%

if you make it add 5lbs

if you miss it minus 10lbs

Record ending weight

Metcon (Weight)

Use final weight from above

– If you missed Jerk perform 3 sets of front Squat + Jerk

– If you missed Clean perform 3×3 clean pulls at final weight