TheBoltBlog

5 sets
3 position Clean + 1 Jerk
+
50-40-30-20-10 Cal Row
25-20-15-10-5 TTB

5 sets
Hang Snatch + Snatch
+
Partner AMRAP 15
5 Bar Facing burpees
100m Shuttle Run
5 C&J 135/95

Back Squat 5×5
+
21-15-9
Thruster 95/65
KBS 53/35
Box Jumps 24/20

For time
30 MU
or
3 RFT
30 Cal Row
20 Pull Ups
10 Dips
*Compare to 11.16.15

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball

5 RFT
200m Run
12 OHS 115/75
200m Run
12 TTB
+
4 RFQ
8 Bentover Row
30s HS Hold