Timberwolf Fitness Roseville – WOD

1RM Power Clean & Jerk (15min to Build to a 1RM Power Clean & Jerk)

Metcon (AMRAP – Reps)

7 min AMRAP:

50 Double Unders

10 HSPU

– Rest 3:00 –

7 min AMRAP:

5 Wall Walks

5 Power Cleans 185/125

Rx+: 185/125; Strict

Rx: 155/105; Kipping

Scale: 115/75; Seated DB Press or Pike Push Up

Time Domain: 3-5rds per AMRAP

Stimulus: High-skill shoulder stamina • Short, repeatable efforts

Notes:

• Choose skills you can repeat for the full 7 minutes.

• Break DUs and HSPU early to avoid long rest.

• On cleans, crisp reps matter more than speed.

• Aim to match or slightly improve output in the second AMRAP.