TheBoltBlog

Back Squat
5@65%
5@75%
5@85%
5@85%
*If you do not complete all 5 reps on your first set @85%, drop load 2.5-5% for final set.
+
4 sets of the KB complex
5 KB Snatch
10m Overhead Lunge
10 KB Clean
10m Rack Lunge
15 KB Swing
10m Farmer’s Lunge
*Complete the complex with one arm, switch arms and repeat. Rest 1:1 between sets
**Choose a KB that allows for UB work until the arm switch.

AMRAP – 14
60 Cal Row
50 TTB
40 Wall Ball
30 Cleans 135/95
20 Muscle Ups
————–
Manageable sets! Especially on the TTB and WB. Unless you are more fit than Josh Bridges and Scott Panchik it looks like the cleans and MUs will all be singles or very small sets. Quick on the row, but be smart and allow for big sets on the TTB….these 50 TTB will slow many down significantly. Stick to manageable sets and when you get close to 50, go to 1 rep and drop with little rest if needed. Wall Ball – BIG SETS but know your capacity. Imagine how you feel about 80-100 reps into Wall Ball, that is probably how you will feel here, adjust your rep scheme appropriately (I like 14/13/13 if you think you can hold it and not redline). If you are new to MU or this will be your first successful MU; take your time (if you have it) before your first attempt….even 2 or 3 minutes, you will have to be recovered to complete the movement at this point. Good luck, I will be staring at the rings with many of you. If I even attempt to place my hands on the rings I want somebody to throw a KB at my head

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.
———–
E2MOM for 14 min
2 reps of 1 High Hang Snatch + 1 Hang Snatch
*No sets over 80% 1RM
+
AMRAP – 9
200m Run
10 TTB
25 Air Squats
–rest 3 min
AMRAP – 9
250m Row
15 Light/UB KB Swings
7 KB Facing Burpees
This is Aerobic Power training, 70-80%. Goal is to move for the entire 9 minutes of each AMRAP. Choose appropriate weight and pace to stay aerobic and maintain continuous movement.

A1. FS 4×2-3
A2. ME minus 2 – Pull Ups x 4
*Minimum 8 Pull Ups
+
5 sets
50m Sled Sprint
rest 1 min
100m Sprint
rest as needed
*Sled should be light enough to accelerate and keep at top speed for 50m
+
Couch Stretch

5 Rounds
1 min Cal Row
1 min STOH 95/65
1 min Double Unders
1 min rest
+
Rope Climb Skills

Jerk 1-1-1-1-1
+
AMRAP – 7
4/4, 8/8, 12/12….
Burpees
Wall Ball
+
3 sets
45-60s Plank (wgt if necessary)
15 GHD Hip Ext or 15 Banded Good Mornings