TheBoltBlog

A. 2 SLO + 1 Snatch x 5
*Our primary focus is strengthening position in the first pull. DO NOT increase load if you cannot maintain perfect first pull mechanics!
+
EMOM – 8
2 Snatch at heaviest set of A (at least 5 sec between reps)
–and–
20 DU or 20s of DU attempts
+
4x400m
rest 2min
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Last chance to pay and put your order in for the Compete Every Day BOLT shirts. Also, I need final shirt orders for all other regional apparel by Wed close of business, you will pay upon arrival. And as a sidenote we will be printing extra grey/Texas/BOLT T-shirts.
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Snatch Lift Off from OlyAthlete on Vimeo.

A. Build to 1RM Weighted Pull Up
B. ME strict Pull Ups x 2; rest as needed
+
The Chief – 5 sets of
AMRAP – 3
3 Power Cleans
6 Push Ups
9 Air Squats
–rest 1 min

Build to a 1RM Back Squat
+
AMRAP – 10
10 HRPU
10 Snatch 75/55
10 Wall Ball
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Back Squat day, you know what we need, more Milko

EMOM – 14
Odd – 5 HSPU or 15′ HS Walk or 25s HS Hold
Even – 30s ME Double Unders/Triple Unders
+
2 RFQ
10 Alternating TGU
20 Perfect Push Ups
30 Air Squats
400m Run
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or
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Helen/Wed WOD if you missed either