honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
Plus snatch prep
Power or full, movement is always the priority.
15 min AMRAP:
60 DU
30/21 Calorie Row
15 OHS 115/80
3-5 min bike or row
25 jumping jacks
25 swinging jacks
10×3 count squat/hammy strectch
bear crawl down/back
15 jumping jacks
15 swinging jacks
bear crawl down/back
alternating groin stretch down
runners stretch back
inch worm with push up down
shoulder stretch 30 sec each side
For Time, Teams of 3:
100/70 Cal Row
100 Box Jump Overs 24/20″
100 Power Snatch 75/55*
100 Toes-to-Bar
100 Power Snatch 75/55
100 Box Jump Overs 24/20″
100/70 Cal Row
*women use training bar for 55, or scale up to 63 😉
15 min AMRAP:
30 Calorie Bike
20 DB Push Press 35’s/25’s
10 Deadlifts 245/165
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
Touch and go, or quick reset
4 min AMRAP:
Fire Loop
15 Burpees Over Bar
Max Power Cleans 135/93
Rest 4:00
4 min AMRAP:
Fire Loop
10 Burpees Over Bar
Max Power Cleans 155/103
Rest 4:00
4 min AMRAP:
Fire Loop
5 Burpees Over Bar
Max Power Cleans 185/133
RX:
115/73
135/93
155/103
3-5min bike row or run(try to start sweating..)
10 big arm circles forward/reverse
knee tucks down/quad pulls back
10 light 1 arm russian swings each arm
10 cuban presses
alt. groin stretch down/high knees back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
runners/hip flexor stretch down/butt kicks back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
For Time: 30 Snatches, 135# / 95#
