Monday:
1. Snatch: up to 90% x 5 singles
2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2
3. Back squat: 3 x 4 @ 85%
Wednesday:
1. Clean and jerk: up to 90% x 5 singles
2. Every 3 minutes x 6 sets: Hang power clean + Power clean + Front squat x 2 + Jerk x 2
3. Front Squat: 3 x 4 @ 85%
Friday:
Every minute on the minute for 30 minutes:
Minute 1: Deadlift x 2 reps
Minute 2: Seated box jump x 3 reps
Minute 3: Push press + jerk + jerk
*Go heavier than last week on both barbell movements
CrossFit Havoc 