TheBoltBlog

A1. Strict/Wgt CTB Pull Ups 5×3
A2. Strict HSPU 5×5
+
5 RFT
7 DL @65-70%
30 Double Unders
7 Bar Facing Burpees

Fran 21-15-9
Thrusters
Pull-ups
+
4x400m Run
Rest 2 min

WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 2×5 @80-85 last week 5RM
————-
General Track
Back Squat 5-5-5-5-5
+
For time:
500m Row
then 2 rounds of
25 KB swings
25 Box Jumps
then
400m Run

E2MOM for 5 sets or 10 min
50m KB Rack Carry
5 C&J 185/115
5 Burpee- High Box Jumps 30/24
– rest 7min
EMOM – 10
Odd – 15-20 Wall Ball
Even – 40 Double Unders or 40s DU attempts

WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 1 set @85%
B. Pause FS 4RM (3s pause)
Then 4@95%
C. Push Press 3RM
then 3@95&90%
D1. Ring FLR 3×60s
D2. Bentover Rows 3×8
————
General Track
Pause Front Squats
3-3-3-3-3
+
20 Thrusters 95/65
then
3RFT
350m Row
15 Heavy KB Swing
then
20 Thrusters 95/65

5 sets
AMRAP – 3
300m Run
ME MU/Pull Ups
– rest 1min
+
Partner MR Leg Curls 3×8
GHD Hip Ext 3×15