Timberwolf Fitness Roseville – Oly Class

Metcon (Checkmark)

KB swing vs KB jump x10

Snatch pull with floating heels (ball of foot standing on 5lb plate) x10

Slow pull to knee + Hang snatch pull + Snatch 5×1 65-75%

Tall muscle clean empty bar x3

Tall clean + Jerk 15-40% x3

Power clean + High hang clean + Jerk 65-75% 5×1+2+1 (forceful leg drive in the high hangs, don’t just pull backwards)