Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Power Snatches, Do some behind the neck push jerks
1. Every minute for 5 sets (5 minutes):
1 Power Snatch + 1 Hang Power Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every 1:30 for 8 sets (12 minutes):
1 Power Snatch + 1 Hang Power Snatch (time to increase weight)
2. As many Rounds as possible in 6 minutes:
3 Push Press
3 Sumo Deadlift High Pulls
3 Burpees over the Bar
CrossFit Havoc 