TheBoltBlog

A. BS – Build to a 3RM
then 2×3@90% of A
+
12-9-6-9-12
Hang Power Clean 115/75
Box Jump Overs 24/20
2x Air Squats

5 sets
1 Power Snatch + 1 Hang Snatch + 2 OHS
+
3 RFT
30 Wall Ball
10 Squat Snatch 95/65

EMOM -15
Min 1 – 40s Row for m
Min 2 – 40s Double Unders
Min 3- 40s ME Pull Ups
*record the lowest meters/reps for any interval
*Focus for Pull Ups is good hollow/arch positioning and connecting reps…avoid going to singles
+
Lsit/Lhang – Accumulate 3-5min

A1. TnG Squat Clean 5×3
A2. Tempo HSPU 5×5
+
21-15-9
DL 185/125
Burpees
*Each set begins with a 400m Run

EMOM – 10
1 BS @90%
+
In 3 min
Row 500/400m
ME Front Squat 155/105
rest 2 min
In 3 min
Row 500/400m
ME FS 135/90
rest 2min
In 3 min
Row 500/400m
ME FS 115/75
*record reps completed for each interval

A. 20×1 Eccentric Pull Ups
B. Tabata Mash Up – Arch/Hollow Hold
+
For time
40 Alternating KB Snatch 53/35
40 Burpees