Warm up: 500 Meter Row or Bike, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Clean & Jerks
1. Every minute for 10 sets:
1 Power Clean & Jerk (increase weight as you go)
2. 3 Rounds of:
30 Seconds: Max Reps of Power Clean & Jerk (use 50-60% of your final Power Clean & Jerk weight)
90 Seconds: Rest
3. As many Rounds as possible in 10 minutes:
5 Push ups
5 Box Jumps
5 Strict Pull ups
5 Box step overs w/ Dumbbells or Kettlebells
CrossFit Havoc 