Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches
1 . 3 Sets of:
8 Overhead Barbell Lunges Per Leg
8 Hip Bridges w/ barbell on bench
2 . For Time:
5, 4, 3, 2, 1 Snatch + Overhead Squat (increase weight if you like)
50, 40, 30, 20, 10 Sit ups
CrossFit Havoc 