Honey Badger Gym – Fitness

Warm-up (No Measure)

10 min AMRAP

30-sec single unders

5 squat/hamstring stretch

5 Back Squats (empty bar – build across)

5 Hang Power Cleans (empty bar)

5 Shoulder to Overhead (empty bar)

then, continue warming up back squat for the next 3-5 min or until you reach 60%

post squats/pre workout prep:

2 sets

3 Kipping Pull-Ups or kip swings

3 Ring Dips or Pushup to down dog

3 Hang Power Cleans (build in weight)

3 Shoulder to Overhead (build in weight)

10 Double Unders or Singles

Back Squat (10ish minutes to build on a heavy single)

rest 60-90 sec between sets

Metcon (2 Rounds for time)

3 rounds:

5 Muscle Ups(RX+)* or 8 Burpee Pull-Ups

9 Hang power cleans

7 Shoulder to Overhead

50 Dubs or 75 Singles

-Rest until 15:00-

(10 min cap)

15 Muscle Ups* or 21 Burpee Pull-Ups

27 Hang power cleans

21 Shoulder to Overhead

150 Dubs or 225 singles

RX+ must do Double Unders

RX+ weight 135/93

RX+ may do either ring or bar muscle ups