Timberwolf Fitness Roseville – WOD

1RM Front Squat (Build to a 1 Rep Max Front Squat)

Metcon (Time)

15min Cap:

3RFT:

10 Power Snatch

10 BF Burpees

-rest 2min-

3RFT:

10 OHS

10 BF Burpees

Rx: 95/65

Scale: 65/45

Time Domain: 10-15min

Stimulus: Sprinty + Barbell Cycling

Notes:

– Warm up thoroughly before heavy front squats

– Take smart jumps and stop short of technical failure

– In the metcon, breathe before each barbell pickup

– Stay composed through the second half (OHS portion)

Front Squat