TheBoltBlog

EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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4 sets
1 min Row
rest 30s
1 min Burpees
rest 30s

General Track
Back Squat 5×5 @83%
*If you are able, increase weight on last set, but do not fail any reps
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AMRAP – 20
20 Pull Ups
40 Abmat Sit Ups
800m Run
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Strength Track
A. Hang Clean 4×3@75-80%
B. BS 5×5@83%
C1. Push Press 4×5@85%**
C2. ME Strict Pull Ups 4 sets
D. GHD Sit Ups 3×15-25
**Push Press %’s based upon your 3RM Push Press. Increase wgt in last set if able.

Snatch 2-2-2-2-2
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For time:
300m Row
21 Power Snatch 115/75
300m Row
15 PS
300m Row
9 PS
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Shoulder mobility and scap retracts Y, T, W
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Nutrition Challenge Participants re-test
3RFT
300m Row
10 Thrusters
10 Burpee Box Jumps

Back Squat 3×10 @73%
*If you are able increase weight on last set, but do not fail any reps
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EMOM – 10
3 Burpees
6 CTB Pull Ups
9 Wall Ball
*If you do not complete the required work in the minute, finish your set, rest the remainder of the following minute, jump back in and scale to 3, 5, 7 if needed.
**Make up any rounds you missed at the end of the wod
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Nutrition Challenge participants re-test
5 RFT
20 KB Swing
Shuttle Run (10,20,40m)

EMOM – 10
Odd – 3 TnG Power Clean
Even – 4 High Box Jumps
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4 RFT
400m Run
21 HSPU
400m Run
15 HSPU
400m Run
9 HSPU

General Track
BS 8×3@85%
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AMRAP – 12
90 Double Unders
60 KB Swing 53/35
30 Burpees over the box
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Strength Track
A. BS 8×3@85%
B1. Close Grip Bench Press 4×4
B2. Bent Over Rows 4×6
C. Manual Resistance (MR) Leg Curls 3×8
D. Strict TTB/KTE 40 reps