Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Power Cleans
1. Every minute for 5 sets (5 minutes):
1 Power Clean + 1 Hang Power Clean (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every 1:30 for 8 sets (12 minutes):
1 Power Clean + 1 Hang Power Clean (time to increase weight)
2. As many Rounds as possible in 12 minutes:
4 Burpee Box Jumps
2 Thrusters @ Heavy
CrossFit Havoc 