TheBoltBlog

5 sets
Power Clean + Hang Clean + Jerk
+
4 RFT – 15min cap
8 FS @55-60%
8 HSPU
30 Double Unders

A. Back Squat 6×2@80%
B. Press 5@65%, 5@75%, ME@85%, 5@75%
+
3 RFT
15 CTB Pull Ups
10 Alt KB Snatch

With a running clock
– At 0 min
500m Row
50 Wall Ball
– At 10 min
3 RFT
10 Burpees
15 Box Jumps
– At 20 min
2 RFT
25 KB Swing
200m Sprint

General Track
Back Squat 4×4@90%
+
For time
750m Row
8 Heavy/Challenging OHS
500m Row
8 OHS
250m Row
8 OHS
——————–
Strength Track
A. Clean 2@75%, 2@80%, 1@85%, 2×2@80%
B. BS 4×4@90%
C1. Close Grip Bench Press 4×4
C2. ME Strict Pull Ups 4 sets
D1. GHD Sit Ups 3×15-25
D2. Band Pull Aparts 3×15

A1. Rope Climb 5×2-3
A2. Challenging HSPU 5×5-8
+
AMRAP – 12
5 Power Clean @60-65%
30 Double Unders
50m Single Arm Farmer’s Carry

5 sets
Power Snatch + 2 OHS + Hang Snatch
+
Helen
3RFT
400m Run
21 KB Swings
12 Pull Ups