Honey Badger Gym – Badger S&C

Wrarm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4 Each

Thread the Needle – 8

Thoracic Rotation – 4 Each

Down/Up Dog – 4

Squat/Hammy – 4

Samsons with Twist – 4

Toe Taps – 10

Windmills – 10

Lunge to Squat – 4

Heel to Toe Rocks – 10

Barbell Warm-Up:

Sn. Grip Good Mornings to Press – 5

Elbow Rotates – 10

OHS – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Hang Snatch

1: Hang Snatch – 4 @65%

2: Hang Snatch Pull – 2 @70%

3: Hang Snatch – 4 @70%

4:Hang Snatch Pull – 2 @75%

5: Rest

6: Hang Snatch – 3 @75%

7: Hang Snatch Pull – 2@80%

8: Hang Snatch – 2 @80%

9: Hang Snatch Pull @85%

10: Hang Snatch – 1 @85%

AMRAP – 9 Min (No Measure)

Plank Jacks – 30

Plank to Bear – 10

Plate Hops – 20

Plate OH Walking Lunge – 6