Honey Badger Gym – CrossFit

Spencer Arnold snatch warm-up (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse
then 3 SLOW rounds:

5 hang power snatches

15 situps

30 double unders or singles

Power Snatch (5 min EMOM of 5 T&G reps (start around 65-70%))

move up if feeling good and moving well, otherwise stay put.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: RX+

30 power cleans 185/123

30 bar facing burpees

120 double unders

RX

135/93

bar over burpees

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 assault bike cals

12 Front squats 135/93

9 GHD sit-ups