Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean
1. Every 30 seconds for 5 minutes:
1 Hang Power Clean (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every minute on the minute for 10 minutes:
1 Power Clean (time to increase weight)
2. For Time:
20, 15, 10, 5
Box Jumps
Toes to Bar
CrossFit Havoc 