Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk
1. Every 30 seconds for 5 minutes:
1 Hang Power Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every minute on the minute for 10 minutes:
1 Power Snatch (time to increase weight)
2. 4 Rounds For Time:
5 Hang Power Snatch
5 Overhead Squats
5 Bar Facing Burpees
*Try to do the Barbell stuff unbroken every Round*
CrossFit Havoc 