TheBoltBlog

A1. Hang Squat Clean 3-3-3-3-3
A2. 5 sets 1 Rope Climb
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3 RFT
400m Run
25 Wall Ball
100m Farmer’s Carry

AMRAP – 7
Ascending ladder 3/3, 6/6, 9/9….
FS 115/75
TTB
+
3 sets for Quality
8 RDLs
8 Barbell Bentover Row
8 BB Good Mornings
8 Wgt/Strict Pull Ups (supinated/underhand)
* Focus on movement quality, move from one movement immediately to the next. When complete rest as needed before beginning next set.

5 sets
1 Press + 3 Push Press + 5 Push Jerks
+
2 sets
15 Burpees
15 KB Swings 70/44
300m Row
15 KB Swings
15 Burpees
– rest 9 min
This should be an all out sprint! Make sure you open the hips and jump on each burpee!

A1. BS 3-3-3-3-3
A2. Triple Broad Jump; r/r – 2m
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4 sets
AMRAP – 4
5 PC 135/95
10 HRPU
15 Box Jumps 24″/20″
rest 60s
*This is practice for a longer (12min+) workout. Goal is consistency, you should be working through the entire 4 minutes, and your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort.
**Start each AMRAP back at the top with Power Cleans

EMOM – 10
2 Snatch
Min 0-4 – 65%
Min 5-8 – 75%
Min 9-10 – 85%
*Record total successful attempts
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4 sets
400m Row Hard
200m Row Moderate
rest 2 min
Hard pace: 2k row pace minus 0-5s
Moderate pace: 2k row pace plus 10-15s

Gymnastics Skill Work –
HSPU, HS Walk
Kipping Pull Ups, Butterfly Pull Ups, CTB Pull Ups, Bar/Ring Muscle Ups
Athletes working on MU
False Grip Ring Row or MU transition
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
+
15 Squat Clean Thrusters 95/65
30 CTB pull ups
45 KB Swing 70/44
30 Bar Facing Burpees
15 Squat Clean Thrusters