Timberwolf Fitness Roseville – WOD

Snatch pull + Snatch + Hang Snatch

Build to a heavy complex

Squat snatch the snatch and hang snatch

Drop the bar and reset between the snatch pull and snatch (no touch-n-go)

15 min clock

Metcon (AMRAP – Reps)

Ogar

14 min AMRAP:

3 snatches (135/95)

1 muscle up

12 wall balls

Rx+ = 135/95, RMU, 20/14

Rx = 135/95, BMU, 20/14

Scale = Jumping BMU, 95/65, 14/10
Time domain: 7-13 rds

Notes: This is a great day to work on muscle ups/higher skill pulling during a workout. If you choose this route, be steady with the snatches and wallballs so that you don’t feel burnt out for the muscle ups.