TheBoltBlog

A. EMOM 20
Min 1: 1-3 Strict MU
Min 2: 10-15 GHDSU
Min 3: 3-6 MU
Min 4: 10 KB DL 70/53
B. EMOM 8
12 Plate GTOH + 12 OH Lunges 45/35

A. EMOM 10
Push Jerk + Split Jerk
B. For time – 5 min Cap
20/15 Cal AB
20 Squat Clean (3/4 Bodyweight)
20 BF Burpees

A. For Time 20 min Cap
50 KB Swing 53/35
400m Run
25-50′ HS Walk
50 KB Hang Clean and Jerk
400m Run
25-50′ HS Walk
50 KB Snatch
400m Run
25-50′ HS Walk
B. Durante Core
3-5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
rest 1min

A. Back Squat
5@65%, 5@75%, ME@85%, 2×5@80%
B. AMRAP 10
3 Power Clean 135/95
6 Front Squat 135/95
9 CTB

A. Pause Push Press 5×5
B. E90s for 10sets
15/12 Cal Row + 15 Wall Ball
*If you cannot maintain turn into AMRAP and score reps

A. For Time
30/21 Cal AB
30 DL 225/155
30 TTB
300m Wgt Run
*rest 3min
20/14 Cal AB
20 DL
20 TTB
200m Wgt Run
*rest 3min
10/7 Cal AB
10 DL
10 TTB
100m Wgt Run