TheBoltBlog

Every 3 min for 10 sets
Run 200m
Odd sets – 5 Snatch @~70%
Even Sets – UB MU (min 3) or ME UB CTB / Pull ups (min 9)

5 sets – Power Clean + Squat Clean + Jerk
+
15 KB Swing 70/44
10 Burpees
300m Row
10 Burpees
15 KB Swing
– rest 7 min and repeat

Bear Complex – 3RM
+
15-30-45-60-75 Air Squats
*30 Double Unders after each set

A. 5 sets to accumulate AMTAP Rings to Support
B. 5 sets to accumulate AMTAP Rings Support Bottom
C. Tempo Ring Pull Up/Ring Row 4×6-8, 2s pause at armpit
+
6 sets
5 Power Clean 70-75%
100m Sprint
5 OH MB Throws
rest 2min

Press 5×5
+
For time
30 TTB
30 Wall Ball
30 Burpees
30 Wall Ball
30 Cal Row

A1. Pause FS (3s) 5×3
A2. Pull Ups 5×8-12; r/r 2:30
+
21-15-9
DL 225/155
Box Jumps 24/20