TheBoltBlog

A. Triple 3s – 45min Cap
3000m Row
300 Double Unders
3mile Run

A. Snatch Lift Off 3×3
B. 5 sets
Tempo Power Snatch + Tempo Snatch
C. 3 RFT – 8 min Cap
15 DB Thrusters 50/35
12 DB Snatch 50/35
9 Burpees over the DB

A.
21-18-15-12-9
Kipping Pull Ups
*Rest 40-60s btwn rounds, goal is unbroken sets
B. 6 sets
50m Sled Pull
50m Sprint
rest 2min

A. Back Squat 3@70%, 3@80%, ME@90%, 2×3@85-90%
B. For Time – 13min Cap
70/50 Cal AB
then
2 Rounds of
100 Air Squats
25 DL 135/95

A. Pause Push Press 5×5
*Compare to 5.4.18
B. 4 RFT – 16min Cap
20/15 Cal Row
20 Wall Ball
4,3,2,1 Rope Climbs

A. 5 sets
3 Position Clean
B. Death by Cal Row
1 Cal the 1st minute
2 Cals the 2nd minute
3 Cals the 3rd minute
……