Warm up: 200 Meter Jog / Empty Bar Snatch Warm up
1 . Every 30 Seconds for 10 Sets:
1 Hang Full Snatch (light warm up weight, focus on full extension and speed under the bar)
2 . Every 1:30 for 10 Sets:
1 Full Snatch (Increase weight as you go)
3 . For Time:
500 Meter Row
50 Overhead Squats @ 75 / 53
CrossFit Havoc 