Warm up: clean and Jerk Drills
1 . Every 30 seconds for 5 minutes:
1 Hang Full Clean
*same weight, not heavy, focus on speed under bar
Every minute for 10 minutes:
1 Full Clean
*Increase weight when you feel good
2 . For Time:
30, 20, 10, 5
Thrusters @ not heavy
Box Jumps @ 24″/20″
CrossFit Havoc 