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

Squat Snatch (10ish min to build to a heavy 3 position complex)

Pocket

1” above knee

Floor

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches 115/80

6 Lateral Barbell Burpees

rest 5 Minutes

5 min AMRAP:

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches 115/80

6 Lateral Barbell Burpees