TheBoltBlog

Online Qualifier #1 (20min time cap)
100 DB Snatch 50/35
80 Cal Row
60 BF Burpees
40 MU
—————-
Option B
60 DB Snatch
50 Cal Row
40 BF Burpees
20 MU transitions or 20 Pull Ups + 20 Dips

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

AMRAP – 9
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
— immediately into
6min time cap
1RM Clean and Jerk

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar Facing Burpees
——————–
The gameplan for this workout will vary drastically from athlete to athlete. If these thrusters are hard and heavy, make sure you break up from the beginning. A good plan would be 7-7-7, 6-6-6, 5-5-5, 6-6, 5-4, 6, 3. If you are more confident, but not quite comfortable with the thrusters you could cut the reps in half until the set of 9. For those comfortable and with the capacity, go unbroken on the thrusters to get a top score. For the burpees be steady from the beginning no matter how easy burpees are for you. Avoid flopping on the ground and sprinting through the early rounds. For most everyone the majority of time to be made will be on the burpees. Be quick over the bar, chest to the deck, get to your feet and quick jump upon getting feet to the ground. If you need a breather take it after you get over the bar. Find a rhythm, and fight yourself to not rest as you are trying to get back and forth over the bar.