TheBoltBlog

AMRAP -15
250m Row
10 STOH 135/95
250m Row
10 Burpees
+
3 Sets for quality
5 RDLs 2s pause below knee
15 Band Pull Aparts
20 GHD Sit Ups

5 sets – build to heaviest
Clean + 2 Jerks
+
AMRAP 7
5 FS @~55-60%
30 DU

BS – build to a heavy single
+
3 RFT
400m Run
21 Pull Ups
12 Power Snatch 95/65

5 RFT
5 Heavy DL
7 Burpee-Pull Up
50m KB Rack Carry
+
Mobility/Skill Work

Push Jerk 5-5-5-5-5
+
800m Run
40 Wall Ball
20 TTB
600m Run
30 Wall Ball
15 TTB
400m Run
20 Wall Ball
10 TTB
200m Run

EMOM – 10
Odd – 4 Heavy Squat Clean Thruster
Even – 3-5 Muscle Ups
+
6 sets
in 2 min
2 rounds of
8 Alt KB Snatch
10 Box Jumps 24/20″
then
ME Row for cals
– rest 1 min