Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Rounds and Reps)

15 min emom:

1: 7 clean and jerks

2: 10 burpee box jump overs

3: rest

Rx+ = 155/105, 12 burpee box jump overs

Rx: 135/95

Scale = 5 C& J; 7 burpee box step overs; 95/65
Time: :30-:50 seconds of work on the minute

Stimulus: barbell cycling under fatigue

Notes: pick a weight you can repeat for all rounds. Stay efficient on the burpee box overs. Push each minute knowing you have a minute of rest.

Clean Pull + Hang Squat Clean + Front Squat

1 CP + 1 HSC + 1 FS

1 complex = 3 reps – you will do the complex 5x total.

5 sets @ 6-7 rpe (keep the same weight across all 5 sets)

focus on positioning