Timberwolf Fitness Roseville – WOD

Clean Pull + Hang Squat Clean + Front Squat

1 CP + 1 HSC + 1 FS

15 min to build to a heavy set

focus on positioning

Metcon (Time)

For time:

Metcon:

15-12-9

Bike Cals (females 12-9-6)

Power Cleans

then

9-12-15

S2OH

Bike Cals (females 6-9-12)

Rx+: 155/105

Rx: 135/95

Scale: 95/65

Cap: 12 min
Time: 8-12 min

Stimulus: barbell conditioning

Note: push bike just enough where you can still move the barbell fast. Quick singles on power cleans. Try to go unbroken on the S2OH. Send the last set of cals on the bike!