TheBoltBlog

A. Snatch 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%
B. C&J 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%
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Tabata Mash Up
Wall Ball
KB Swing

A1. High Box Jumps 3×5; r/r – 45s
A2. Triple Broad Jump 3×2; r/r – 45s
A3. 3 x 5 strict HSPU + ME Kipping; r/r – 45s
A4. 3x30s L-sit/L-Hang; r/r -45s
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Every 2min for 10min (5 sets)
200m Run
7 Back Squats
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Also a good hip strengthening movement for those of you working on TTB

A. 3×2 Pause Snatch Pull (1″, knee, hip, finish)
Pause Snatch Pull – link
B. Snatch 4×2 @70-80%
C. 5 sets Power Clean+Hang Clean+Jerk (3sec pause in split)
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21-15-9
OHS 95/65
Pull Ups

Every 30s for 10min
Odd – 2 SC @70-80%
Even – 15sec HS hold
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5 sets
40s 2 Push Press + 2 Front Rack Lunge 115/75
40s Burpee-Pullups
40s 40m Shuttle Run
rest 1min

For time
1000m Row
50 Wall Ball
200 DU
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For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / Banded Good Mornings
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or
Make up your lifting from Tues/Wed

A. Snatch 5×3 @65-75%
B. FS 5@60%, 5@70%, ME@80%, 5@70%, 5@60%
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30-20-10
DL 135/95
HRPU
*If you deadlift more than 350/205 scale up to 165/105
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Day 45 of Burpees