Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needles – 4 Each

Thoracic Rotations – 4 Each

Shoulder Wipers – 4 Each

Wallsit with Arm Presses – 10

Wall Fan Outs – 4 Each

Knee to Wall – 4 Each

Jumping Air Squats – 4

Ring Rows – 5

Shoulder Trio

Barbell Warm-Up:

Good Morning to Sn. Grip Push Press – 5

OHS – 5

Elbow Rotates – 10

Bent Over Rows – 5

Thoracic Stretch -30 Sec Each SIde

EMOM – 10 Min – Snatch/Hang Snatch (No Measure)

1: 4 Snatch Pulls @ 70%

2: 5 Snatch/Hang Snatch @70%

3: Rest

4: 3 Snatch Pulls @75%

5: 4 Snatch/Hang Snatch @ 75%

6: Rest

7: 2 Snatch Pulls @80%

8: 3 Snatch/Hang Snatch @80%

9: Rest

10: 2 Snatch Pulls @90%

AMRAP – 8 Min (No Measure)

Side Hops with Jump – 6

Jumping Air Squats – 6

Lateral High Knees – 6 Each way

Supinated Ring Rows – 6