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