TheBoltBlog

A1. DL 5×5; r/r-10s
A2. High Box Jumps 5×7; r/r – 2min
+
3 RFT
800m Run
ME Pull Ups (min 10)

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

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.
——-
A. Snatch – Build to a heavy single (2 misses)
then 2×2 @80% of A
+
5 RFT
100m Heavy Sled Pull
1-3 Rope Climbs

4 Rounds
400m Run
21 Box Jumps 24/20
15 Hand Release Burpees
9 Power Clean 135/95
rest 1min

Back Squat 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
+
3 RFT
18 Cal Row
15 Thrusters 95/65
12 TTB
– Immediately into
AMRAP – 3
MU
or
3 Pull Ups + 3 Dips

EMOM – 10
Odd – 3 Cleans @70-75%
Even – 5-10 HSPU
+
5 RFT
7 DL @65-70%
30 Double Unders
7 Bar Facing Burpees
*Compare to 10.1.14