TheBoltBlog

5 sets
1 Press + 4 Push Press
+
For time:
200m Run
21 Thrusters 95/65
200m Run
50 Double Unders
200m Run
15 Thrusters
200m Run
50 Double Unders
200m Run
9 Thrusters
200m Run
50 Double Unders

A.
5 sets
Hang Snatch + Snatch
then 1 set at 85% of heaviest
*0 misses allowed, aim for consistency
+
EMOM – 5
5-12 CTB Pull Ups
*Skill work – Focus is improving the efficiency of the kip and connecting reps.
+
21-15-9 – 7min cap
DL 225/155 or 60% of 1RM
Box Jumps 24/20
*Choose a weight and box height to allow you to finish in 7min. This is a SPRINT, go hard

A1. Front Squats 5×5
A2. Challenging HSPU 5×5-7; r/r-2min
+
1000m Row
then
21-15-9
OHS 115/75
Burpees

10-8-6-4-2 C&J 155/105
40 Double Unders
2 Rope Climbs
+
For quality (partition as needed)
100 Hollow Rocks
40 GHD Raise

5 sets
3 Position Snatch (High Hang > Mid Hang > Ground)
+
3 RFT
600m Row
30 Box Jumps 24/20