04/16/2021

Honey Badger Gym – Fitness


Warm-up (No Measure)


10 min Amrap
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)

– Into –

3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk

extra metcon prep: coaches choice

Metcon (3 Rounds for reps)


8-minute Amrap
30 Pull-ups(RX+Chest to Bar)
50 Air Squats(no hands)

– At 10:00 –

8-minute Amrap
30 Push-Ups(chest touches floor)
50 Air Squats(no hands

– At 20:00 –
5 min Amrap
Max Clean & Jerks* (RX+135/95)

*try not to let weight be more than 60% of your max clean & jerk