Honey Badger Gym – Fitness

Deadlift (5 sets x 2 Deficit Deadlifts @75% of 1RM )

Strict Handstand Push-ups (Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.)

No kipping, use them muscles

Metcon (Time)

9 MIN CAP

RX+ SPICY

Option 1:

63 Deadlifts (95/65)

45 Hang Power Cleans (95/65)

27 Front Squats (95/65)

OR

Option 2:

63 Deadlifts (75/55)

45 Hang Power Snatch (75/55)

27 Overhead Squats (75/55)

RX MILD

63 Deadlifts (75/55)

45 Hang Power Cleans (75/55)

27 Front Squats (75/55)

OR

63 Deadlifts (65/45)

45 Hang Power Snatch (65/45)

27 Overhead Squats (65/45)

PICO

45 Dumbbell Deadlifts

36 Dumbbell Hang Power Cleans

27 Dumbbell Front Squats