TheBoltBlog

EMOM – 9
Min 1-3 – Snatch 73%
Min 4-6 – 78%
Min 7-9 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP – 12
15 Cal Row
12 OH Lunges 45/35
9 Burpees to plate
—————
WL Track
A. EMOM-15 – Snatch 1-5 @73%, 6-10@78%, 11-15@83%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
C2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
D. Back Squat 5×2@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25

A1. BS 5×3
A2. High Box Jumps 5×5
+
15-12-9-6
TTB
HSPU
*100m BB Carry after each round

EMOM – 12
Min 1-4 Clean @70%
MIn 5-8 Clean @75%
Min 9-12 Clean @80%
+
AMRAP -16
400m Run
15 STOH 115/75
9 Burpees to 6″ target
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WL Track
A. EMOM-15 – Clean 1-5 @70%, 6-10@75%, 11-15@80%
B. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 2×5@70%, 3×5@75
D2. Bentover Row 4×8

Rope Climbs 5×1-3
+
5 RFT
7 DL @65-70%
50 Double Unders

5 RFT
5 MU
5 FS 115/75
5 Thrusters
5 STOH
+
For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings

EMOM – 12
Min 1-4 Snatch @70%
MIn 5-8 Snatch @75%
Min 9-12 Snatch @80%
+
For time
30 Cal Row
30 OHS 135/95
30 Bar Facing Burpees
—————
WL Track
A. EMOM-15 – Snatch 1-5 @70%, 6-10@75%, 11-15@80%
B1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
B2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
C. Back Squat 5×3@80%
D1. Wgt GHD Hip Ex 3×15s
D2. Wgt Sit Up 3×20