Timberwolf Fitness Roseville – WOD

Squat Clean (18 min clock to work to a heavy 2 rep. )

Quick reset between the 2 reps. No touch-n-go

Metcon (Time)

For time:

1k run

20 Muscle Ups

30 power cleans

– partitioned any way

Time cap: 15 min

Rx+ = RMU, 165/115

Rx = BMU, 135/95

Scale = highest pulling skill, 95/65
Time: 7-12 min

Notes: You get to pick your route with this workout. You could do it straight thru, 2 sets of 500m, 10 MU & 15 power cleans, or make it completely random. Whatever route you choose, base it off of your goal for the muscle ups. You can use this day to work on bigger muscle ups sets, or go smaller and try a more challenging pulling movement.