Timberwolf Fitness Roseville – WOD

High Hang Snatch + OHS

2 high hang snatch + 1 OHS

5 sets @ 6-7 RPE (keep weight the same across all sets)

Focus on speed under the bar and confidence in the bottom of the OHS

Metcon (Time)

For time:

30/24 cal row

30 power snatch

30/24 cal row

30 power snatch

Rx: 75/55

Scale: 55/35 (reps should be touch and go; you can decrease reps (ex. 20) rather than weight if you’d prefer)

Time cap: 10 min
Time: 6-10 min

Stimulus: barbell cycling under fatigue + grip management

Notes: Break the snatches to manage grip. Stay controlled on the first row and push the second.