Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then 2 rounds w/ empty barbell

5 power cleans

5 push jerks

5 front squats

5 hang cleans

5 split jerks

misfit clean complex (2 clean complexes E2MOM for 10 min @ 80-90% of 1rm)

1 power clean

1 push jerk

1 front squat

1 hang clean

1 split jerk
scale weight if need be, dont be a dummy.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
if not doing hspu, seated db or kb press