Announcements

BRING A FRIEND WEEK ~ NOV 1st-7th

CORNHOLE TOURNAMENT ~ NOV 7th ~ Check email for sign up link and details.

Timberwolf Fitness Roseville – Oly Class

Metcon (Checkmark)

Warm up

-Balance drills – rock to heels/toes and find the balance

-Bench lat stretch

-Bench pigeon pose

-Tempo squats to squat jumps

Barbell tech

-muscle snatch + OHS x10

Snatch Deadlift to 100% of snatch for 1

Snatch

70% 2×2 75% 2×2 80% 2×1

Empty bar clean turn overs x5

Clean and Jerk

70% 2x 2+1 75% 2+1 80% 2+1

Clean pull 2×2 105%