TheBoltBlog

A. PC – build to a 1RM
+
AMRAP – 10
3 PC @70% of A
6 HSPU
9 TTB

Push Jerk
5-5-5-5-5
+
5 RFT – 12 min cap
30 Wall Ball
5 MU or 15 CTB/Pull Ups
*This will be difficult to finish within the time cap. If you know you wont be close to finishing 5 rounds under the cap, scale weight, type of PU, or rep scheme to finish.
Scaling options
20WB/2-3MU
20WB/10 CTB or Pull Up

WL Track
A. C&J 2x(2+1)@75%, 2x(2+1)@80%, 2×1@85%
B. Snatch Pull 2×3@100%, 2×2@105%
C1. BS 5×2@70%
C2. Wgt Pull-up 5×5
————–
General Track
A1. BS 3-3-3-3 (1st set at 75% and build)
A2. Triple Broad Jump or Broad Jump 4×3
A3. Goblet Vertical Jump 4×4
+
3 RFT
500m Row
21 KBS 53/35
400m Run

7 sets
3 Heavy Hang Power Clean
7 Bar Facing Burpees
50m Single Arm Farmer’s Carry
1 Squat Clean
-rest 1min
+
Accumulate 3min
L-sit / L-hang

WL Track
A. 2 Power Snatch + 2 Snatch PP + 1 OHS – @70%, 2 sets @75%, @80%, @80+%
B. PC + Jerk – 2sets @75%, @80%, @80+%
C. BS 5×2@70%
D. Bentover Rows 3×8
———–
General Track
5 sets – build to heaviest
3 Power Snatch + 3 SGPP + 3 OHS
+
4 RFT – 20min time cap
400m Run
3 Rounds of Cindy

BB Lunges 4x6e
+
5 RFT
5 DL 315/205
5 Burpee Box Jumps 30/24
then
100 DU
+
3×15 Band Pull Aparts