Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Snatch, 3 Heaving Snatch Balance
1. Every 30 seconds for 5 minutes:
1 Hang Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every minute on the minute for 10 minutes:
1 Snatch (time to increase weight)
2. As many Rounds as possible in 8 minutes:
16 Double Unders
4 Power Snatch (Touch and Go Weight)
CrossFit Havoc 