Warm up # 2
1. Bench Press 1 rep max
2. 3 rounds for time:
115 lb Push press x 15
Toes to bar x 15
Havoc Barbell club:
1. High hang power clean: 3 x 3 @ 70 % – 75% of clean max
2. Complex: Position 3 (right below knees) 3 second hold , Position 2 ( mid thigh ) 3 second hold , Position 1 High hang 3 second hold, Clean pull under x 3 – 5 sets use 60 – 65 % of clean max
3. Power clean + jerk + jerk x 5 sets @ 80 – 85 % of Power clean max
4. Super Cat x 4 sets – 6’s all the way through
5. Hanging leg raises x 8 x 4 sets
CrossFit Havoc 
1. 310
2. 4:07 @ 135
Barbell club stuff:
1. 105 across
2. 90,100,100,100,105
3. 105,110,115,120,125
4. Super cat with 90lbs
5 x 1 cleans from blocks – 225, 245, 255, 265, 275, 285 (f)
5 x 1 jerks from blocks – 220, 242, 263, 275, 296
3×3 high hang cleans – 220, 236, 242
one set max effort touch and go @ 95% – 4 reps @ 236
a.) 4×5 clean pulls pause 3 seconds at knee – 245, 275 x 3
b.) 4×3 push press puase 3 seconds at top – 195, 225 x 3
no time for metcon too busy getting strong and shit. will have to double up tomorrow when volume isnt so much.