The Voodoo Solution

3 Rounds for Quality 5-10 Pushups (Can scale with modified pushups) 10-15 Air Squats 10-15 Ab Mat Situps (Can scale with crunches) (Modify as needed to get warmed up! Shouldn't turn into a workout in itself)

Hang Snatch (mid thigh)

4, 2

Snatch

3 x 1 @ 82.5 %

2 Hang Clean + 2 Jerk

2 x 1

Clean & Jerk

3 x 1 @ 85 %

Clean Pull

3 x 2 @ 92.5 %

Back Squat

4 x 3 @ 75 %

Bent Over Row

3 x 5

EMOM x9 Minute 1: 3-6 Behind the Neck Power Jerk with empty bar Minute 2: 3-6 Lunges on each leg Minute 3: 30-45 second jog

Hang Snatch (mid thigh)

4 x 2 @ 65 %

2 Hang Power Clean + 2 Jerk

2 x 1

Power Clean & Jerk

4 x 2 @ 70 %

Romanian Deadlift

3 x 5

Snatch Grip Push Press

3 x 4

DB Lateral Raise

3 x 8

EMOM x12 Minute 1: 3-5 Hang Power Snatch + OHS with empty bar Minute 2: 4-8 Burpees Minute 3: 5-10 Single Leg Glute Bridges

Hang Snatch (mid thigh)

4, 2, 2

Snatch

2 Clean + 1 Jerk

3 x 82.5

Front Squat

4 x 2 @ 75 %

Single Arm Farmer Walk

2 x 30

Bird Dog

3 x 6