Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: Do some Hang Cleans, and Front Squats
1. Every minute for 5 sets (5 minutes):
1 Clean + 1 Hang Clean (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every 1:30 for 8 sets (12 minutes):
1 Clean + 1 Hang Clean (time to increase weight)
2. “Diane”
For time:
21, 15, 9
Deadlift @ 225 / 153
Handstand push ups (must be strict to get on the white board)
CrossFit Havoc 