TheBoltBlog

Halting Snatch DL 5×3 (2s pause below knee & in power position)
+
10 RFT
1-3 MU
10, 9, 8, 7….1 OHS 95/65
*After each even rep set of OHS – 50m heavy sled pull

EMOM – 10
3 BS @70%
+
EMOM – 15
Min 1 – Cal Row 15/10
Min 2 – 5-8 Burpees over the box 24/20
Min 3 – 5-10 Challenging HSPU

For time:
400m Run
3 Rounds of
–5 Heavy TnG DL
–10 HRPU
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy TnG DL
–10 HRPU
–20 Double Unders
400m Run
–5 Heavy DL
–10 HRPU
–20 Double Unders
400m Run

EMOM – 5
8-15 TTB
*Skill work – Focus is improving the efficiency of the kip and connecting reps.
+
EMOM – 10
Power Clean + Hang Clean + 2 Front Squats
+
AMRAP – 6
5 Burpees
5, 10, 15….. Wall Ball

Back Squat 5-5-3-2-1 (begin at 60-65% and build)
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4 RFT
20 KB Swing 53/35
20 KB Single Arm OH Lunges
100m Single Arm Farmer’s Carry

EMOM – 10
Odd – 1-5 MU / 5-8 Challenging Ring Rows w/2s pause at flexion
Even – 30′ Handstand Walk / 20-30s HS Hold
+
8 sets with a 2min clock
250/200m Row
7 Burpees
Odd sets – ME C&J 135/95 in remaining time
Even sets – ME TTB in remaining time
– rest 1 min