TheBoltBlog

A. E2MOM – 5 sets
3 High Hang Power Snatch + 1 OHS
B. E3MOM – 5 sets
Hang Snatch + Snatch
C. 3 RFT – Time Cap 5min
12 DL 275/185
12 BF Burpees

5 sets Assault Bike
30s moderate
30s moderate/challenging
30s hard/sustainable
30s easy
——-
Immediately into

3K Run

*Score Cals on AB and Time

A. Back Squat 4×6
*Compare to 9.19.18, build to heaviest on set 3, set 4 drop set @90-95% set 3
B. 3 RFT
250/200m Row
40 Air Squats
10 Heavy/UB STOH

A. Bulgarian Split Squats 5x4e
B. AMRAP – 15
1 Rope Climb
20 Wall Ball
30′ HS Walk

A. Hang Power Clean 5×5
B. 3 RFT
15/12 Cal Bike
12 DB/KB Burpee DL

A. 5 RFT – 24min Cap
400m Run
15 Wreck Bag Squat Clean
B. Accumulate 3min L-Sit