Honey Badger Gym – Fitness

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down
***If you biked yesterday, run today or vise versa.

Snatch prep: coaches choice

Metcon (5 Rounds for time)

Every 3:00 (6 sets)

– 0:00 – 3:00

15/12 Cal Bike or 200m Run

15 Power Snatch (RX+75/53)65/43

– 3:00 – 6:00

15/12 Cal Bike or 200m Run

12 Power Snatch (RX+95/63)75/53

– 6:00 – 9:00

15/12 Cal Bike or 200m Run

9 Power Snatch (RX+115/83)95/63

– 9:00 – 12:00

15/12 Cal Bike or 200m Run

6 Power Snatch (RX+135/93)115/78

– 12:00 – 15:00

15/12 Cal Bike or 200m Run

3 Power Snatch (RX+155/103)135/88

– 15:00 – 18:00

15/12 Cal Bike or 200m Run

Max Power Snatch (RX+175/113)155/103
our goal will be to keep the timed rounds sub 2 minutes

we’ll log times for the first 5 sets.

we’ll log reps completed for the final round.

run if you biked yesterday, and bike if you ran, enjoy!

Metcon (AMRAP – Reps)

Set 6

– 15:00 – 18:00

15/12 Cal Bike or 200m Run

Max Power Snatch (RX+175/113)155/103