Strength 1
Power Clean & Jerk 5x2
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean and Jerk)
* Complete a set every 1:30 *
Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)
- Rest as needed between sets -
WOD
“Goonies Never Say Die!”
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
- Rest as needed between sets -
WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep
WOD
”Chattanooga 5”
5 Rounds for Time (with a partner):
7 Rope Climbs
16 Barbell Complexes* 135#/95#
Cash-Out:
2015 meter Row
*Barbell Compex is:
1 Deadlift
1 Hang Power Clean
1 Jerk
1 Back Squat
WOD
"HOLLEYMAN"
For Time:
30 rounds
5 Wall Balls 20#/14#
3 Handstand Push-ups
1 Power Clean 225#/155#
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
