Honey Badger Gym – Fitness

Warm-up (No Measure)

1 Minute Row

1 Minute Active Samson + Air Squat

45 Seconds Row

45 Seconds Slow Air Squats (Arms Overhead)

30 Seconds Row

30 Seconds PVC Overhead Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY:

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Wall Squats: 1 Minute

PVC Sotts Press: 1 Minute

Snatch (Snatch + low hang snatch + ohs E2MOM x 7 sets)

First rep is from the floor

Second from below the knee

Third is the Overhead squat

If your technique is solid, building in weight is okay.

If these positions are tough for us, we’ll stay light and focus on more practice reps.

Metcon (Time)

For Time(10 min cap):

40/30 Calorie Machine*

20 Devils Presses

40/30 Calorie Machine

*Use the machine you didn’t use yesterday. If you didn’t do yesterday’s workout, coach will pick one for you.

RX+ 50s/35s