Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Barbell Prep
Burgener Warm up Snatch (3-5 reps at each position)
2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
7 Wall ball Squat Cleans
4 Shoulder Taps
3 Hindu Pushups
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
http://www.crossfit.com/mt-archive2/008541.html
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 26, of Glasgow, Mont.; assigned to the 1st Battalion, 5th Special Forces Group, Fort Campbell, Ky.; killed Aug 30 when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
Every 2:00 for 18:00 (3 rounds):
Min 0-2: 21/18 cal Ski
Min 2-4: 25 GHD Sit-Ups/weighted Abmat Sit-ups
Min 4-6: 100' HS Walk/40 Shoulder Taps
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2x 15 Adductor Rockbacks
1 Minute Couch Stretch
20 Scorpion Kicks (each side)
Thank you for your service Sergeant E-7 James M. Pierson & Maj Laura Young, Army Nurse