“Holleyman”
30 Rounds for Time
5 Wall Ball Shots 9/6 kg
3 Handstand Push-Ups
1 Power Clean 102/70 k
Intermediate
30 Rounds for Time
5 Wall Ball 9/6 kg
1 Handstand Push Up
1 Power Clean 70/47.5 kg
EMOM, for 16 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Bent-Over Reverse Dumbbell flys x 10-12 reps @ 2011
Station 4 – Front-Leaning Rest x 40 seconds
For time:
75 Wall Ball Shots 9/6 kg
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Every 2 mins, for 8 mins (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
Every 2 mins, for 8 mins (4 sets) of:
Push Press x 3-4 reps
Every 6 mins, for 18 mins (3 sets) for times of:
500 m Row
400 m Run
25 Push-Ups
For time:
50/40 Cals Rowing or 38/30 cals Assault Bike
40 Deadlifts 102/70 kg
50/40 Cals Rowing or 38/30 cals Assault Bike
3 sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 mins
Every 90 secs, for 9 mins (6 sets):
Snatch x 1 rep @ 80-88% of 1-RM Snatch
Every 2 mins, for 8 mins (4 sets):
Snatch x 1 rep @ 90-94% of 1-RM Snatch
Every 4 mins, for 16 mins (4 sets) for times:
20/15 Cals of Assault Bike
12 Burpee Box Jump-Overs 24′/20′
4 rounds for time of:
400 m Run
10 Dumbbell Shoulder to Overhead 22.5/15 kg
10 Strict Pull-Ups
400 m Run
10 Dumbbell Hang Squat Cleans 22.5/15 kg
10 Toes to Bar
“Chattanooga 5”
5 Rounds (with a Partner) for Time
7 Rope Climbs
16 Barbell Complexes* 60/42.5 kg
Cash-Out:
2,015 meter Row
*Barbell Complex is:
1 Deadlift
1 Hang Power Clean
1 Hang Power Clean
1 Jerk
1 Back Squat
1 Back Squat
EMOM, for 32 minutes (8 sets of):
Station 1 – 15/10 Cals of Rowing
Station 2 – 10 Overhead Squats 60/42.5 kg
Station 3 – Max Reps of Burpee Box Jump-Overs 24′/20′
Station 4 – Rest
5 sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 secs
Strict Pull-Ups x Max Reps @ 21X0
(please use some bands if needed to perform at least 5 reps if you have 2-3 strict pull-ups)
Rest 60 secs
10min AMRAP
40 Double-Unders
20 Walking Lunges with KB/DB
Farmer’s Carry 24/16 kg
Every 2 mins, for 16 mins (8 sets):
Snatch x 1.1 reps @ 75-90% of 1-RM Snatch (rest 10-15 seconds between the two reps)
For all 16 snatches today, pause for 2 secs in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
Against a 3-min clock, for max load:
400 m Run
15 Toes to Bar
5 Squat Snatches
Rest 2 mins between sets, and complete a total of three (3) sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.