Timberwolf Fitness Roseville – WOD
Power Snatch + Hang Power Snatch + OHS
Power Snatch + 2 Hang Power Snatch + 3 OHS
5 sets at RPE 7 (stay at the same weight accross all sets)
Metcon (AMRAP – Reps)
12 min AMRAP
15 wall ball
12 alternating hang dumbbell snatches
6 box overs
Rx = 20/14, 30/24, 50/35
Scale = 14/10, step overs or box overs to a shorter height, 35/25
Time domain: 6-9 rounds
Stimulus: continuous grind
Notes: keep transitions fast. Use the box overs or dumbbell snatches as a “recovery movement” find a steady pace and breath. Don’t hold your breath on the wallballs, breathe thru the catch to keep heart rate from getting too high.