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 with a pvc pipe or barbell, snatch warm-up:

5 jump shrugs

5 high and outsides

5 muscle snatches

5 snatch balances (full squat)

5 OHS

5 sotts presses

5 duck walks forward

5 duck walks reverse

Power Snatch (4 touch&go reps, E2MOM for 10min, start around 75%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

shoulder to over head 135/93

chest to bar pull-ups

box jumps 24/20″

Metcon (Time)

3 rounds:

30 double unders

15 hang power cleans 145/100

30 double unders

rest 1 minute