TheBoltBlog

Partner E2MOM – 14
3 Squat Clean@60-65%
3 MU or 8 pull-ups
+
3 RFT
400m Run
30 Box Jumps
20 HRPU

WL Track
A. Snatch 3@65%, 2×3@70%, 3×2@75%, 2×1@80%, 1@85%, 1@90%
B. C&J 3+1@65%, 2×3+1@70%, 3×2+1@75%, 2×1+1@80%, 1@85%, 1@90%
C1. Wgt/Strict Pull Up 3×5-8
C2. GHD Raise 3×8
*If you feel good and are successful at 90%, go for one more heavy single

Close Grip Bench/Floor Press
5-5-5-5-5
+
EMOM – 21
Min 1 – 6 OHS
Min 2 – 8-12 TTB
Min 3 – 6-8 Burpees over box

WL Track
A. Build to heaviest PC+FS+HC + Jerk (1s Pause) then 2 sets @88%
B. Pause FS 5RM; then 5 @95%
C. Push Press 5-5-5 (heavier than last week)
D1. RDLs 3×8
D2. Horizontal Row (1s pause) 3×8
————-
General Track
Paused FS 3-3-3-3-3
+
5 RFT
8 KB STOH, Right arm
8 KB Front Rack Lunges, R
100m Run
8 KB STOH, Left arm
8 KB FR Lunge, L
100m Run

EMOM – 10
Odd – 3 DL
Even – 1-5 MU or MU progression
+
For time – 12 min cutoff
21-15-9
Wall Ball
CTB Pull Up
– then
9-15-21
Hang Power Clean 135/95**
Burpee w/ lateral jump over bar
**scale appropriately to finish WOD within 12 min cutoff

HS Skill Work
– HS Hold
– HS Walk
– HSPU
+
15 TnG C&J
400m Sprint
– rest as needed minimum 3 min
12 TnG C&J
400m Sprint
-rest as needed
9 TnG C&J
400m Sprint