TheBoltBlog

Push Press
5-5-5-5-5
+
100 DU
then
7 Rounds
7 Ring Dips
7 TTB
7 Power Snatch 95/65

A1. 50 GHD Back Ex w/ 2s pause at top or Banded Good Mornings
A2. 30 TGU
*partition reps as needed
+
4 RFT – 17min cutoff
400m Run
50 Air Squats

WL Track
A. Snatch – build to opener
B. C&J – build to last warm up set before opener
C. BS 1@85%
————-
General Track
Every 75s for 10 sets
Odd – 3 DE DL @~65%
Even – 3 DE DL + 1-2 Rope Climb
+
50s Row/10s Rest
40s Row/20s Rest
30s Row/30s Rest
40s Row/20s Rest
50s Row/10s Rest
then
4min AMRAP
5 PC 135/85
8 Burpees
*record cals + reps

HS Walk/HSPU Skill Work
+
12-9-6-9-12
CTB Pull Ups
OHS 95/65

WL Track
A. Snatch – Build to a heavy single (1 miss)
B. C&J – Build to opener or ~80-85%
C. Back Squat 1@90%
————
General Track
A1. Wgt Push Ups 7×3
A2. High Box Jumps 7×3
+
50-40-30-20-10
Double Unders
Sit Ups
*200m run after each set

DL 3-3-3-3-3
+
AMRAP 8
12 Wall Ball
8 TTB