WOD – Fri, Jul 31

Timberwolf Fitness Roseville – WOD

Deadlift (15 min clock

4×1 @ 90%)

Metcon (Time)

4 RFT:

12 HSPU

200m run

6 snatches

Rx = 135/95

Scale = 95/65, HSPU to abmat or seated dumbbell press

Cap: 14 minute
Time: 8-12 min

Notes: if HSPU are a limiter, push the pace on the run and snatches since you’ll likely get more rest with the HSPU’s. Focus on technique during the snatches. These should be quick power snatch singles. Likely not touch n go so that they don’t impact the HSPU’s as much.

If you want to work on HSPU capacity but 12 is a lot at once, you can break it up by doing: 6 HSPU -200m run-6 HSPU-6 snatches