Timberwolf Fitness Roseville – WOD

Power Clean (Build to a 1RM Power Clean
-then-
2×1 @ 80%

18 min clock)

Metcon (Time)

For time:

15-12-9 (12-9-7)

Deadlifts

Echo Bike Calories

2:00 Rest

9-12-15 (7-9-12)

Power Cleans

Echo Bike Calories

Time cap: 15 min

Rx+: DL 275/185 | PC 185/125

Rx: DL 225/155 | PC 135/95

Scale: DL 155/105 | PC 95/65
Time: 8-12

Notes: Stay patient on the deadlifts and avoid burning out your grip early. Use the 2-minute rest to recover and prepare to attack the power cleans. Choose loads that allow consistent movement and keep transitions quick.