TheBoltBlog

400m Run
30 DL 155/105
15 Pull Ups
400m Run
20 Clean 155/105
15 Pull Ups
400m Run
10 Snatch 155/105
15 Pull Ups
400m Run

EMOM – 10
Odd – 5 Power Cleans 65%
Even – 5 High Box Jumps
+
10,9,8,7….1
STOH 135/95
*1 Rope Climb after each round

WL Track
A.Build to heaviest – Snatch + Hang Snatch
then 1set@90% and 1 set @85%
1B. Snatch Balance 3-3-3
2B. Pause Snatch DLs (knee, mid thigh, hip) 3-3-3
C. Back Squat 3RM
then 3@95%, 3@90%
D. GHD Raise 3×8 (weighted/banded/strict if needed)
————–
General Track
A1. Back Squat 3-3-3-3-3
A2. Depth Drop Jumps 5×3
+
4 RFT
10 Alt KB Snatch
20 Wall Ball
30 Double Unders

Lynne – 5 Rounds
Max Reps Bodyweight Bench Press
Max Reps Pull ups
rest as needed between sets
*Ladies at 60-65% bwt
+
10min minimum Mobility/Foam Roll/Mash
Shoulders
Pecs
T-Spine

WL Track
A. C&J 2RM
then 2×2@90%
B. Clean Pull 3×3@105-110% of 1RM
C. Pause FS 1RM (2s pause)
then 3reps at 85%
D1. Dips 3×10
D2. Plate Lateral Raise 3×10
———–
General Track
Thrusters 5-5-5-5-5
+
AMRAP -10
7 Burpees
5 Hang Power Clean 135/95
3 Push Jerk 135/95

Jerk (from the rack) – Build to a heavy single
+
21-15-9
DL 275/185 or ~60-65%
Box Jump 24/20