Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Minutes Easy-Moderate Machine

30 Seconds Each

PVC Around the Worlds (15 Each Each Direction)

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

PVC Arch Hold

PVC Hollow Hold

Barbell “Stretches”

Power Snatch (Complex E90S x 6 sets)

Complete 6 sets of 6 unbroken reps on the barbell:

* 1 High Hang Power Snatch (Pockets)

* 1 Hang Power Snatch (Above the Knee)

* 1 Power Snatch (Floor)

* 3 Overhead Squats

• The goal here is to use light-moderate weights that support excellent technique.

Metcon (Time)

4 Rounds(20 minute cap):

10 Burpee Pull-ups*

20 Hang Power Snatches (75/55)

400m Run
*BURPEE PULL-UPS

• Choose a pull-up bar that is just out of the reach of the fingertips

• Athletes can step or jump out of the burpee

• Jump as much as you’d like to into the pull-up, as long as this chin gets over the bar