TheBoltBlog

7 sets
5 TnG DL
5-10 CTB Pull Ups
5 Burpees
100m Sprint
-rest 1 min
+
3 sets for quality
10 Plate lateral raise
15 Banded Good Mornings
30-60s L-sit/L-hang

Back Squat – build to a 1RM
+
4 RFT
20 HRPU
20 FR Lunges 95/65

EMOM – 10
Odd – 5 Power Cleans
Even – Gymnastic Skill
+
AMRAP – 15
5 STOH @65%
10 Burpees
15 Wall Ball
20 KB Swing 53/35

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
——
E2MOM for 12 min
1 Hang Clean + 3 Split Jerks
*No sets over 75% 1RM, this is skill work for the split jerk. Focus is your footwork, vertical dip drive, stability in the split.
+
3 RFT
25 Cal Row
50m Front rack KB Carry
75 Double Unders

EMOM – 10
Odd – CTB/Butterfly/kipping PU or Muscle Ups
Even – 3 Heavy Thrusters
+
2 RFT
15 Thrusters 95/65
100m Run
12 Thruster
200m Run
9 Thruster
300m Run