Warm up: 1 Minute on Rower / PVC Pull throughs / 5 Behind the Neck Press / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch
1 . Every 30 Seconds for 10 Sets:
1 Hang Snatch (Same weight, move fast under the bar)
2 . Every Minute for 10 Minutes:
1 Snatch (Increase weight as you go)
3 . For Time:
10 Shoulder to Overhead
200 Meter Row
30 Shoulder to Overhead
400 Meter Row
CrossFit Havoc 