TheBoltBlog

A. Split and Press 3×5
B. Build to a 1RM Split Jerk
+
AMRAP – 12
6 HSPU
9 TTB
12 Box Jumps 24/20

A. Build to 2RM TnG DL
+
3 Rounds
9 DL
100m Run
– rest 1min
6 DL
200m Run
-rest 1min
3 DL
300m Run
-rest 1min

5 sets
3 Position Snatch (high hang, mid hang, ground)
+
15-10-6
Heavy Thruster
Bar MU
*This should be a sub 10min WOD scale accordingly, below are some options
————
15-10-6 Heavy Thruster
7-5-3 (or 5-3-1) BMU
———–
15-10-6
Heavy Thruster
CTB Pull Ups
Bar Dips

800m Run
3 Rounds of
– 7 Push Press 95/65
– 14 FR Lunges 95/65
– 21 Double Unders
400m Run
2 Rounds of
– 7 Push Press 95/65
– 14 FR Lunges 95/65
– 21 Double Unders
200m Run
– 7 Push Press 95/65
– 14 FR Lunges 95/65
– 21 Double Unders