Monday:
- Hang snatch – find max in 25 minutes
2. Heaving snatch balance – find max in 20 minutes
3. Back Squat: 5 rep max
4. Emotm x 5 min: Glute ham sit ups x 12
Wednesday:
- Clean pull under – find max
2. Jerk – work to heavy single
3. Front squat: 5 rep max
4. Reverse hyper x 3 x 15
Friday:
Every minute on the minute for 30 minutes:
Minute 1: Overhead squat x 2 (heavier than last week)
Minute 2: Power snatch + Hang snatch
Last week of this
CrossFit Havoc 