TheBoltBlog

BS 6×3@80%
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AMRAP – 10
8 Burpees
12 DL@40%

EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*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 7 sets of each, that can add up quickly!). Coaches will provide guidance.
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3 Sets
1min Row for Calories
1min HRPU
1min Box Jumps
rest 1min
*score total cal/reps

General Track
BS 5×5@85%
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10-8-6-4-2 GTOH 135/95
10, 20, 40m Shuttle Sprint
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Strength Track
A. Snatch 2x(2@75%, 2@80%, 1@85%)
B. BS 4×5@85%
C. Bentover Row 4×6
D1. GHD Raises 3×12
D2. Strict TTB 3×12

A1. DE DL 8×3 55-60%
A2. Bounding
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3 RFT
30 Wall Ball
12 Alt KB Snatch
then
1000m Row

EMOM- 10
Odd – 3 Cleans
Even – 30 Double Unders
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21-15-9
STOH 115/75
Pull Ups
Burpees over the Box
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3×15 Band Pull Aparts

A. BS 6×4@80%
B. Press 5@75%, 3@85%, ME@95%, 3@85%
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Tabata Intervals
KB Swings
Sprints