TheBoltBlog

A. Every 2:30 for 6 sets
Clean DL + Hang Clean + Clean
B. 5 Rounds
50 Double Unders
10 Heavy/UB STOH
rest 1min

A. Wgt/Strict Pull Ups 5×5
B. Helen – 3RFT
400m Run
21 KB Swing 53/35
12 Pull Ups
C. 100 Hollow Rocks

A. Back Squat 4×6 @best set of 8 on 8.28.18
B. 5 sets
10 Box Jump Overs AFAP
15s AB AFAP
5 Front Squat
60s Recovery Air Squats
rest 1min

A. Split and Press 3×5
B. Split Jerk 5×3
C. 3 RFT
10 DB Hang Split Snatch R Arm 50/35
10 DB Hang Split Snatch L Arm 50/35
20 TTB
*alternate legs on each split snatch

A. E2MOM – 8 sets
Odd: Rope Climb Technique or 2-4 Rope Climbs
Even: 6 Push Jerk
B. For Time
50 GHD Hip Ext
400m Run
50 Russian Swings 70/53
400m Run

A. E90s x 5 : 3 OHS w/2s pause
B. E2MOM x 5 : High Hang Power Snatch + Hang Power Snatch
*Compare to 8.22.18
C. E4MOM for 3 sets
12 UB Hang Power Snatch
20 UB Wall Ball
30/24 Cal Row