1. Movement Prep/Activation8 min amrap::30 sec Machine5 Wall Ball Thrusters (light):10 sec Handstand Hold3 Muscle Cleans (empty bar)3 Hang Power Cleans (empty bar)
2. Workout Prep3 sets:3 Wall Balls 2 Handstand Push-ups1-3 Power Cleans (build in weight)
With a continuously running clock do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third the third minute... continuing as long as you are able.
Rest 3 minutes before starting BWM part 2 - Death By AIr Squat
With a continuously running clock do 1 air squat the first minute, 2 air squats the second minute, 3 air squats the third the third minute... continuing as long as you are able.
Complete BWM part 1 (Death By Burpee), and rest 3 minutes before starting BWM part 2.
Scaling Ideas:
Goals:
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.
Walk/Jog/Run 800m
No score, just do it
Sneaky Ways to Better Overhead