TheBoltBlog

A. EMOM – 20
Min 1: 3-7 BMU
MIn 2: 12/9 Cal AB
Min 3: 5 DL @~75%
Min 4: 50 Double Unders or 40s Attempts
B. 3 sets
30-60s Hollow Hold
30-60s Side Plank R/L

A. Back Squat 5×4
*Compare to 11.6.18, build to heaviest on set 3, set 4-5 drop set @90-95% set 3
B. 3 RFT
300/250m Row
50m R Arm Farmer’s Carry
15 Burpees
50m L Arm Farmer’s Carry

A. 5 sets
2 (Pause OHS + Snatch Balance)
or
1 Pause OHS + 3 OHS
*3s pause
B.
30/23 Cal AB
15 UB STOH
30 Russian KB Swings 70/53
15 STOH

A. Romanian DL 5×5
B. AMRAP 15
8 Challenging HSPU
8 Heavy Alt DB Snatch
100m Wreck Bag Run

A. Hang Clean 5×3
*2s Pause at the knee each rep
B. EMOM – 16
Min 1-8: 10s ME Cal AB
Min 9-16: 15s ME Cal Row

A1. 5 sets 15-20 Push Ups + 20-30s FLR
A2. 5 sets of 3-5 Single Leg Squat (each) + 20-30s Pause Goblet Squat
B. For Time
100 Double Unders
12 DB/KB FR Lunges
80 Double Unders
12 DB/KB FR Lunges
60 Dubs
12 DB/KB FR Lunges
40 Dubs
12 DB/KB FR Lunges
20 Dubs
12 DB/KB FR Lunges