WARMUP
1 min Row
10 PVC Pass Through
10 Up-Downs
into
2 Rounds
10 BB Elbow Punches
6 BB Clean Deadlifts-> Snatch Deadlifts
6 BB Push Press->Behind the Neck Push Press
6 Hang High Pulls->Hang Snatch High Pulls
6 High Hang Muscle Cleans->High Hang Snatch Cleans
EXTENDED WARMUP
EMOM x 8 MINUTES*
MIN 1 – 2-4 Power Snatches
MIN 2 – 2-4 Hang Clean & Jerks
*Start Light and build to workout weight or slightly past.
(No Measure)
WORKOUT
“WITCH WAY?”
FOR TIME
10 Power Snatches (115/75)
20 Hang Clean & Overhead
30 Burpees
60/50 Cal Row
30 Burpees
20 Hang Clean & Overhead
10 Power Snatches
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
