Honey Badger Gym – CrossFit
Spencer Arnold snatch warm-up (No Measure)
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
then grab a barbell and perform w/ a clean grip:
5 behind the neck elbow up squats
5 mid thigh hang squat cleans
5 just below knee squat cleans
Squat Clean (5 touch&go reps EMOM for 5 min start around 65-70%)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
5 snatches (full) 135/93
10 hspu
scales:
power snatches
seated strict press with KBs or DBs