TheBoltBlog

Pull Up/MU Skill Work
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2-4-6-8-10-12
Squat Clean
Bar Facing Burpee
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3 sets for Quality
8 Bentover Rows
15-20 GHD Hip Ext

5 sets
5 TnG Power Cleans
rest 20s
5-10 Challenging HSPU
rest 60s
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4 RFT
15 Heavy Russian KB Swing
12 STOH 135/95
20m Broad Jumps

E2MOM – 12min, 6 sets
4 BS @77%
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500m Row x 4
rest 1min
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100 Hollow Rocks

EMOM – 12
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat/Skill
*Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 6 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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AMRAP – 12
200m Run
15 CTB or Pull Ups
10 Burpees
5 Heavy STOH @70%

Every 45s for 10 sets
Power Snatch + Snatch @80%
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21 Cal Row
21 DL 185/125
21 Wall Ball
21 Box Jumps 24/20
–rest 2 min
18 Cal Row
18 DL 185/125
18 Wall Ball
18 Box Jumps 24/20
–rest 2 min
15 Cal Row
15 DL 185/125
15 Wall Ball
15 Box Jumps 24/20

3 RFT
300m Run
15 Power Clean 115/75
9 Bar Facing Burpees
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3 sets for quality
20 GHD Sit Ups
60-90s Side plank each side
10 Lateral Plate Raise