Timberwolf Fitness Roseville – WOD
Snatch Technique (Checkmark)
2 rds (empty barbell)
5 snatch grip DL
5 snatch grip high pulls
5 OHS
5 hang (@ knee) muscle snatch
5 tall power snatch
into
2 sets of (RPE 5-6 – light weight!):
3 hang (@ knee) power snatch
3 hang (@ knee) squat snatch
2 squat snatches from the floor
*hang on to the bar for the 3 hang power & 3 hang squat, then drop and reset for both squat snatches.
Metcon (Time)
For time:
18 squat snatches
into
6 rds
10 box jump-overs (step down)
200m run
into
36 barbell back rack reverse lunges
Rx = 115/75, 24/20
Scale = 95/65 or squat clean @ heavier weight, box step up @ (20/20), modified wall walk