TheBoltBlog

A. 5 sets
3 Hang Power Clean + 2 Jerks
B.
3 RFT
400m Run
21 Box Jump Overs 24/20
12 UB Hang Power Clean 165/115

A. EMOM – 10
Odd: 3 Front Squat
Even: 3-5 Strict Pull up @11×2
B. 4 sets
12 UB Thrusters
9 BF Burpees
12 Sumo DL High Pull
9 Inverted Burpees
rest 2min

A. TGU 4x3e
B. For Time – 22min Cap
30/21 Cal AB
30 Wall Ball
40 Burpees
30 Wall Ball
50 KB Swings 53/35
30 Wall Ball
60 Abmat Sit Ups
30 Wall Balls
70 Push Ups

A. EMOM – 20
1 Halting Snatch (2s pause at knee)
*Score is # of successful lifts, 1 attempt each minute goal is 20/20
B. AMRAP – 7
8 OHS 115/80
12 Pull Ups

A. Back Squat 5@75%, 3@85%, ME@95%, 2×3@85-90%
*Compare to 7.18.18
B. For Time – 10min Cap
21-15-9
Cal Row
DB/KB STOH 50/35
Box Jump Overs 24/20

A. EMOM – 15
Min 1: 1-2 Rope Climbs
Min 2: 30′ HS Walk
Min 3: 50 Double Unders or 40s of attempts
B. E2MOM for 6 sets
200m Run
7 Squat Clean 135/95
5 BF Burpees
*Squat Cleans should aim to be unbroken. If you cannot complete on the 2 minute, the workout turns into a 12 min AMRAP