TheBoltBlog

Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + 2 OHS then 2 sets @88%
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. Attempt new 8RM BS then 8@95%
————–
General Track
Power Snatch + 2 OHS + Hang Snatch
+
Min 1 – 4 Burpees + 1 Power Snatch 95/65
Min 2 – 4 Burpees + 2 PS
Min 3 – 4 Burpees + 3 PS
………… Continue until failure

10-8-6-4-2 Heavy Thrusters
10-20-30 yd Shuttle
2 Rope Climbs
+
For Quality
30 TGU

WL Track
A. Build to heaviest PC+FS+HC + Jerk (1s Pause) then 2 sets @85%
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
Build to heaviest – PC+FS+HC +Jerk (1s pause)
+
4 sets
1min Row for cals
1min Wall Ball
1min KB Lunges
– rest 1min
*score total reps/cals
————–
RDLs and Horizontal Rows

EMOM – 10
Odd – Goat
Even – 40 Double Unders or 30s DU attempts
+
HSPU Biathlon
400m Run
18 HSPU
400m Run
15 HSPU
400m Run
12 HSPU
*For each break in HSPU run a 150m penalty lap. Resting 3s or longer on your head constitutes a break.
+
3 sets
30s Bat Wings

AMRAP – 15
3 C&J 185/125
Then
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
+
10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF

Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + 2 OHS then 2 sets @85%
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. Attempt new 8RM BS then 8@95%
————–
General Track
EMOM -10
Odd – 5 BS
Even – 8 Challenging Ring Rows
+
500m Row
Then
21-15-9
STOH 95/65
Box Jumps 24/20
Then
500m Row