WARMUP
2 ROUNDS
10 Up-Downs
6 PVC Snatch Grip Deadlift
6 PVC High Pulls
6 PVC Pass Thrus + Air Squat
Into…
1-2 ROUNDS (Time Permitting)
6 Burpees Over Bar
6 Barbell Snatch Grip Deadlift
6 Barbell High Pulls
6 Barbell Hang Muscle or Power Snatch
STRENGTH
Snatch for load:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
(Score is Weight)
Week 9 of 9*
*NOTE: Extra credit…wear a costume, post your video, and tag @birdtownstrength & @nc.fit
WORKOUT
“WITCH PLEASE”
13 ROUNDS FOR TIME
2 Hang Snatch (135/95)
4 Burpees Over Bar
6 Pull-Ups
(Score is Time)
Share this page