TheBoltBlog

WL Track
A. Snatch 3@60%, 3@65%, 3@70%, 2@75%, 1@80%, 2×1@82%
B. C&J 3@60%, 3@65%, 3@70%, 2@75%, 1@80%, 2×1@82%
C. Snatch Pull 2×2@90%, 2@95%
D. BS 5×2@70%
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General Track
Pause BS (2s) 5-5-5-5-5
+
For time
750m Row
50 KB Swing 53/35
30 Burpees
50 KB Swing
750m Row

EMOTM – 10
Odd – 3 DE DL @~65%
Even – 3 DE DL + 5 Wgt/Strict Dips
+
3 RFT (12min cutoff)
15 Power Clean 135/95
30 HRPU
60 DU

6 sets
3min Running clock
300/250m Row
12 CTB Pull Ups
8 FS @60%
ME DU (odd sets)/ ME Burpees (even sets) in remaining time
– rest 2min
+
Tabata Planks
*If you already have a solid plank and this is easy alternate single arm/single leg planks by raising an arm and/or leg off of the ground while maintaining a neutral spine and solid plank position

WL Track
A. FS 3×1@95%
B. C&J 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 3×1@85%
C. Clean Pull 2×2@90%, 2@95%
D. GHD Raise 3×12
———–
General Track
EMOM – 12
Min 1-3 – 3 Cleans @65%
Min 4-6 – 2 Cleans @70%
Min 7-9 – 2 Cleans @75%
Min 10-12 – 2 Cleans @80%
*Score total successful attempts
+
For Time
10, 9, 8…1
STOH 135/95
Box Jumps 24/20
*200m Run after each odd set

Bar Muscle Up/CTB/Kipping Skill Work
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2 sets
12 UB Thrusters
100m Run
– rest 1 min
9 UB Thruster
200m Sprint
– rest 1 min
6 UB Thruster
300m
– rest 1 min

WL Track
A. FS 3×2 @90%
B. Power Snatch + OHS – 2+1@70%, 2+1@75%, 2+1@80%, 3×1+1@85%
C. Jerk 2@70%, 2@75%, 2@80%, 3×1 @85%
D. Bentover Rows 3×8
———–
General Track
EMOM – 10
Odd – 5 OHS
Even – 40 DU or 30s of DU attempts
+
For time
1000m Row
50 Burpees
30 KB Snatch 53/35