TheBoltBlog

A. 1RM Snatch
B.
27-21-15
Cal Row
Box Jump Overs 24/20

General Track
Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 TTB
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups
——————
Weightlifting Track
A. Snatch 1RM
B. C&J 1RM

General Track
EMOM 10
Odd: 1 Snatch
Even: 30 Double Unders
*no lifts above 80%
+
AMRAP 10
25 Wall Ball
15 TTB
5 Power Snatch 115/80
——————
WL Track
A. Snatch 2×1@80%
B. C&J 2×1@75%

Yoke Carry 5x50m
+
3 RFT
400m Run
21 DL 155/105
12 Burpees

General Track
EMOM 10
Odd: 1 C&J
Even: 30 Double Unders
*no lifts above 80%
+
With a Partner
5k Row
Switch every 250m
——————
WL Track
A. Snatch build to Opener
B. C&J 2×1@80%

AMRAP 20
2 Rounds of Cindy
3 Heavy Power Cleans @70-75%
+
3 sets for Quality
15 Banded Good Morning/GHD Hip Ex
15 Band Pull Aparts
10 Bent Over Rows