Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Empty Bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

MOBILITY:

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Power Snatch (1 Hang + 2 Floor + 3 OHS E2MOM for 10min )

complex is meant to be unbroken, no resetting from the floor

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/83
GENERAL:

Looking to get around 5 rounds (2 minutes per)

BARBELL MOVEMENTS:

Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor

Should be something you will not have to break with more than once on both movements

If unable to go overhead, hang power cleans, power cleans, and front squats will be our best alternative