Honey Badger Gym – Fitness

Front Rack Box Step-Up (establish a perfect heavy 5 for the day)

Box height should slightly above the knee cap or as close as possible.

Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.

Your trail foot(foot not stepping up) should not drag up or down the box.

Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.

If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.

https://youtu.be/VFXG4ptR_tg
start on your weak side and match with your strong side

Metcon (Time)

RX+ SPICY:

4 Minute AMRAP x 2:

5 Power Cleans (135/93)

25 Double Unders

4 Wall Walks(keep em honest)

25 Double Unders

rest 4 min in between

RX MILD:

115/83

3 Wall Walks

PICO:

4 Minute AMRAP x 2:

5 Power Cleans

25 Singles

20 Shoulder Taps(10each side)

25 Singles
Let’s aim for belly or chest to the wall, but safety first!