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 hold a squat for 2 minutes

bike, row or run for 2 min

alt. groin stretch or runners stretch down and back

Back Squat (4 reps E2MOM for 12min @ 70-80% )

use same weight across

Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Power Snatch 115/78

3 TTB

6 Power Snatch

6 TTB

9 Power Snatch

9 TTB

etc