Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans
1. Every minute for 10 sets:
1 Power Clean (increase weight as you go)
2. 3 Rounds of:
30 Seconds: Max Reps of Power Clean (use 50-60% of your final Power Clean weight)
90 Seconds: Rest
3. 2 Rounds For Time:
500 Meter Row
25 Pull ups
50 Ball Slams
CrossFit Havoc 