Timberwolf Fitness Roseville – Oly Class

Metcon (Checkmark)

Back squat jumps empty bar 2×5 (jump straight up, not back)

Snatch pull with floating heels (balls of feet standing on 5lb plate) x10

Slow pull to knee + Hang snatch pull + Snatch 5×1 60-70%

Tall muscle clean empty bar x5

Tall clean + Jerk 15-40% x5

Power clean + High hang clean + Jerk 60-70% 5×2+2+1 (forceful leg drive in the high hangs, don’t just pull backwards)