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
before the snatch warm-up:

start with 3 minute bike or row

alt groin stretch 1/2 way

inch worm half way

alt groin stretch 1/2 way

runner stretch squat stand up 1/2 way

shoulder stretch 20 sec each side 2x

Snatch (5×3 start around 75-80%)

full snatch is preferred if skill level/mobility allows

drop and reset each rep

Metcon (Time)

strict “DIANE”

21-15-9

Deads 225/155

strict HSPU
strict press with DB, KB or a barbell is acceptable.

Metcon (Time)

3 rounds:

Row 600m/500m

100 double unders

(rest 2 min)