TheBoltBlog

400m Run
50 Abmat Sit Ups
30 Alt KB Snatch 53/35
800m Run
30 Alt KB Snatch
50 Abmat Sit Ups
400m Run
+
3 sets
15 Band Pull Aparts
10 GHD Hip Ex or Good Mornings

A. Hang Squat Clean
Build to a heavy double
Then 2×2@90%
+
AMRAP-8
10 Burpees w/lateral jump over bar
10 Front Rack Lunge @30% 1RM BS

Split Jerk 3-3-3-3-3
+
In 3 min
Row 500m
ME STOH 135/95
rest 3 min
In 3 min
Row 500m
ME STOH 115/75
rest 3min
In 3 min
Row 500m
ME STOH 95/65
*record reps completed for each interval

Nasty Girls
3 RFT
50 Air Squats
7 MU
10 Hang Power Clean 135/95
——–
*If you do not have MUs scale to Pull ups 3:1. So each round you would complete 21 pull ups.
**You can and should move quickly on the air squats, but do not cheat the movement (and your progress)! Hip crease passes below the knee and full extension of the hips on every rep.
+
Couch stretch – 2 min each leg
Rollout or Mash anything spicy – 7min minimum

Every 75s for 10 sets
Odd – 3 DE DL @~65% + 3 Depth Jumps
Even – 3 DE DL + 5-10 Ring Dips
+
21-15-9-15-21
KB Swing
HRPU