Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Snatches, Do some behind the neck push jerks
1. Every minute for 5 sets (5 minutes):
1 Snatch + 1 Hang Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every 1:30 for 8 sets (12 minutes):
1 Snatch + 1 Hang Snatch (time to increase weight)
2. 15 Minute Partner AMRAP:
*You Go, I Go. Switch after each round.*
12 / 10 Calorie Bike or Row
6 Burpees
30 Ft Sled Drag
CrossFit Havoc 