TheBoltBlog

General Track
5 sets
1 Power Snatch + 2 OHS + 1 Hang Snatch
+
10, 9, 8, 7…..1
Alternating KB Snatch
*7 Box Jumps 24/20 after each round
———–
Strength Track
A1. Snatch 3×3@75%, 2×2@80%
A2. High Box Jumps 5×3
B1. Close Grip Bench Press 4×6
B2. Challenging Ring Rows 4×8
C. GHD Raise 4×8-12
D. Accumulate 3 min Lsit/Lhang

—————
Strength Track
A1. Snatch 3×3@75%, 2×2@80%
A2. High Box Jumps 5×3
B1. Close Grip Bench Press 4×6
B2. Challenging Ring Rows 4×8
C. GHD Raises 4×12
D. Accumulate 3mins – Lsit/Lhang

For time:
400m Run
100 Double Unders
400m Run
80 Air Squats
400m Run
60 Push Ups
400m Run
40 TTB (or 60 Abmat Sit Ups)
400m Run
20 Burpees Over the Box

A1. Press 5@65%, 5@75%, ME@85%, 5@75%
A2. Muscle Up Progressions
+
AMRAP – 12
3 MU
6 Hang Power Cleans 135/95
12 Wall Ball
*Modification for MU is 6 CTB Pull Ups

Back Squat 8×3 @88%
*If you are able, increase weight on last set, but do not fail any reps
+
For Time
15-10-5
KB Swing 70/44
Burpees
then immediately into
500m Row