Mayhem Affiliate 08/25/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />8 min amrap:<br />:30 sec Machine<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br />3 Muscle Cleans (empty bar)<br />3 Hang Power Cleans (empty bar)</p><p><strong>2. Workout Prep</strong><br />3 sets:<br />3 Wall Balls <br />2 Handstand Push-ups<br />1-3 Power Cleans (build in weight)</p>
Workout
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
<p><strong>Holleyman</strong><br /><br />Freedom (RX’d)<br />30 rounds<br />5 Wall Balls (20/14)<br />3 Handstand Push-ups<br />1 Power Clean (225/155)<br />(KG conv: 9/6 WB, 102/70 PC)<br /><br />Independence<br />30 rounds<br />5 Wall Balls (14/10)<br />3 Handstand Push-ups<br />1 Power Clean (185/125)<br />(KG conv: 6/4 WB, 83/56 PC)</p><p>Liberty<br />15 rounds<br />8 Wall Balls Thrusters (light)<br />6 Pike Push-ups<br />4 Dumbbell Power Cleans (light)</p><ul><li>Target time: 16-18 minutes</li><li>Time cap: 25 minutes</li></ul><p>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.</p>
Mobility
Mobility
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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