TheBoltBlog

1RM Back Squat
+
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups

5 sets
7 TnG DLs
21 UB Wall Ball
40 Double Unders
100m Run
– rest 2min
+
3 Rounds for Quality
30s Bat wings
10 Lateral Plate Raise

5 sets
Power Snatch + Hang Snatch + 2 OHS
+
600m Run
30 GTOH 135/95
600m Run

A1. DL 5×3
A2. High Box Jumps 5×3
+
4 Rounds
AMRAP 3
12 Cal Row
9 HPC 115/75
6 HSPU
rest 1min

5sets
Power Clean + Hang Clean + Jerk
+
21-18-15-12-9
FS 135/95
TTB

MU Skill Work
– MU transitions/eccentrics
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow/Arch Kipping on Rings
– Hollow Rocks
+
100 DU
21 Burpees
5 MU
75 DU
15 Burpees
5 MU
50 DU
9 Burpees
5 MU