Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch
1 . Every 30 Seconds for 10 Sets:
1 Hang Snatch (full squat and stay at same weight for each rep)
2 . Every Minute on the Minute for 12 Sets:
1 Hang Snatch (full squat and Increase weight each rep)
3 . 2 Rounds for Time:
400 Meter Run
20 Overhead Squats
10 Muscle ups
CrossFit Havoc 