Warm up: 1 Minute on Bike / PVC Pull Throughs / Empty Bar Snatch Work
1 . Every 30 Seconds for 5 Minutes:
1 Hang Full Snatch (Stay at the same weight, Warm up weight)
2 . Every Minute for 15 Minutes:
1 Full Snatch (Increase weight as you go)
3 . For Time:
30 Hang Power Snatch @ 95 / 63
60 Sit ups
Then:
500 Meter Row
CrossFit Havoc 