Honey Badger Gym – Fitness

Clean and Jerk (EMOMx10
Deadlift/Clean/Jerk

0-60%
1-60%
2-60%
3 Rest
4-65%
5-65%
6 Rest
7-70%
8-70%
9-Rest
10-75%)

Metcon (Time)

For Time

12 Min Cap

Spicy RX+

4 Rounds

24/18 Calorie Row

12 Chest 2 bar pull-ups

Round 1-4 Cleans 205/125

Round 2 – 3 Cleans 235/135

Round 3 – 2 Cleans 255/155

Round 4 – 1 Clean 275/165

Mild RX

24/18 Calorie Row

12 Pull-ups

Rd 1 – 4 Cleans 70%

RD 2 – 3 Cleans 75%

RD 3 – 2 Cleans 80%

Rd 4 – 1 Cleans 85%

Percentages don’t have to be exact, just a guide for stimulus.

Pico

20/14 Calorie Row

12 Pull-up variation

RD 1 – 4 Cleans 65%

RD 2 – 3 Cleans 70%

RD 3 – 2 Cleans 75%

RD 4 – 1 Clean 80%

Use the percentages as an effort guide