TheBoltBlog

EMOTM for 10 min
Clean 3 reps @75%
Advanced – 2 Cleans + 1 Muscle Up
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4RFT
200m Run
10 Pull Ups
15 Plate Ground to Overhead
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Say what’s up to our newest BOLT Camp exercisers
Jacob, Andy, Kayla, Geoff and Laura

A. Front Squats 3-3-3-3
B1. Uneven Farmers Carry 100m x 4
B2. 10 UB Push Jerk x 4
B3. AMRAP TTB (min-10) x 4; r/r – 60s

OHS
3-3-3-3-3
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5 RFT
3 Snatch @ 70%
6 Box Jumps 30/24
9 Wall Ball

AMRAP – 15
5 Pull Ups
3 DL 275/185
10 HR Push UPs
2 DL
15 Air Squats
1 DL
*DL weight should be heavy, but something you can handle for multiple touch and go reps when fresh. I don’t want the DL reps to turn into singles with lots of rest in between, early on in the workout.
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3x5e Turkish Get Ups
50 Hollow Rocks