Timberwolf Fitness Roseville – WOD
High-Hang Snatch (High-Hang Snatch
Start around 5 RPE, build slightly each set.
Focus on speed to the bottom and catching in a solid bottom position))
Metcon (4 Rounds for reps)
4 Rounds
2min ON / 2min Off:
8 power snatches
4 OHS
Max Cal Row Remaining Time
Rx+: 135/95
Rx: 95/65
Scale: 65/45
Stimulus: Grippy; Interval; Barbell Cycling
Time Domain: 1:00 – 1:20 on Machine
Athlete notes:
– Prioritize speed and quality over load in strength. Quick singles on the bar.
– In intervals, pace early rounds and push the final row each set
-use the 2-min rest to fully reset breathing and grip.