Monday:
1. Snatch: 3, 2, 1, 3, 2, 1
2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes
3. Back squat: Singles every 2 minutes for 16 minutes (build)
Wednesday:
1. Clean and jerk: 3, 2, 1, 3, 2, 1
2. Every 3 minutes x 6 sets: Clean + clean + jerk + jerk
3. Front Squat: Singles every 2 minutes for 16 minutes (build)
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
(last week for this)
CrossFit Havoc 