Timberwolf Fitness Roseville – Oly Class
Oly Class (Checkmark)
Option 1: For members who did the Wednesday/Friday WOD
Option 2: For everyone else
Warm up:
Bike 60s
Pigeon pose 30s
Kneeling adductor stretch 30s
Band pull over stretch x10
Squat jumps x10
Snatch progression:
Snatch DL on toes, start from top and pause at low hang 3×3
Snatch start position balance test x1
Snatch
Everyone: Warm up to 75%. Then use just 3 attempts to find a heavy single at 8 RPE
Snatch back off sets
SKIP TO WARMING UP CLEAN/JERK
70-80% 4×2
Clean pull + Float clean + Jerk
60% 5×2+2+1 (step back between reps)
75-85% Clean + Float Clean + Jerk 5×1