Warm up: 1 Minute on Bike / 10 Air Squats / 10 Sit ups / Empty Bar Clean and Jerk Work
1 . Every 45 Seconds for 8 Sets:
1 Hang Full Clean + Jerk (Stay at the same weight, Warm up weight)
2 . Every Minute for 15 Minutes:
1 Full Clean + Jerk (Increase weight as you go, Last Week)
3 . 2 Rounds for Time:
20 Dumbbell Thrusters
10 Devil Press
5 Muscle ups
CrossFit Havoc 