Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Clean, 3 Front Squats
1. Every 30 seconds for 5 minutes:
1 Hang Clean (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every minute on the minute for 10 minutes:
1 Clean (time to increase weight)
2. For Time:
50 Bench Press
50 Glute Ham Sit ups
50 Dumbbell Snatches (25 Per Side)
50 Step ups (25 Per Side)
CrossFit Havoc 