Timberwolf Fitness Roseville – WOD

Hang Snatch (Strength:
7×2 Hang Squat Snatch (from above knee)
Start ~5 RPE and build)

Metcon (Time)

Metcon:

5 Rounds

15 Wall Balls

12 Toes to Bar

9 Front Squats

6 Bar Facing Burpees

– 1 min rest between rounds

Rx+: 165/115

Rx: 135/95

Scale: 95/65; HKR

20min Time Cap:
Time Domain: 1:20-1:50 per round

Stimulus: Repeated sprint intervals / squat endurance

Notes: Approach each round aggressively but controlled.

Break T2B early if needed.

Front squats should stay smooth.

Use the minute rest to bring HR down and attack next round.