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
followed by a 10 min SLAMRAP:

10 empty bar hi hang snatches

20 calorie bike or row

30 doubles or singles

Snatch (15 min to find 1RM)

full is preferred, but power is acceptable.

2017 cycle 1 test 3 (AMRAP – Rounds and Reps)

20 min AMRAP:

30 wall balls 20/14

20 box jump overs 24″/20″

10 power snatches 135/93