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