“HAVOC”
3 rounds for reps:
1min power snatch
1min bar facing burpees
1min power cleans
1min handstand push ups
1min thrusters
1min rest between rounds
Rx 115/85
Firebreathers 135/95, strict handstand push ups
Lite 75/55, push ups
Pyro weightlifting
Power cleans (drops allowed)
2-2-2-2-2
Clean high pulls @90% of clean 1RM (no drops)
3-3-3-3
Back squats (5sec pause bottom)
2-2-2-2-2
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Tall split jerks 5×5
Gymnastics
30 shoulder taps
Core
30 weighted hip extensions