TheBoltBlog

A1. TGU 3x3e
A2. Rope Climbs 3×2-4
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5 sets
250m Row
200m Run
– rest 2 min

5 sets
3 Position Clean + 1 Jerk
+
4RFT
6 Squat Clean @60%
12 Pull Ups
24 Double Unders

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar Facing Burpees
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The gameplan for this workout will vary drastically from athlete to athlete. If these thrusters are hard and heavy, make sure you break up from the beginning. A good plan would be 7-7-7, 6-6-6, 5-5-5, 6-6, 5-4, 6, 3. If you are more confident, but not quite comfortable with the thrusters you could cut the reps in half until the set of 9. For those comfortable and with the capacity, go unbroken on the thrusters to get a top score. For the burpees be steady from the beginning no matter how easy burpees are for you. Avoid flopping on the ground and sprinting through the early rounds. For most everyone the majority of time to be made will be on the burpees. Be quick over the bar, chest to the deck, get to your feet and quick jump upon getting feet to the ground. If you need a breather take it after you get over the bar. Find a rhythm, and fight yourself to not rest as you are trying to get back and forth over the bar.

Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
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Kipping/Butterfly Pull Up Skill Work
*If you are already confident in your kip and have at least 30 unbroken pull ups you may work MU skills
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EMOM -15
Min 1 – 50s Row for cals
Min 2 – 40s Burpees
Min 3 – 30s KB Swing 70/44
*Score total cals/reps

Snatch Balance
3-3-3-3-3
+
100 Abmat Sit Ups
then
10-1 GTOH 115/75
*100m Run after each set of GTOH

EMOM – 10
Odd – 3 Squat Cleans – building
Even – 5 Challenging HSPU
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4 RFT
5 Heavy/UB Thrusters
10 Burpee Box Jumps 24″/20″