TheBoltBlog

For time
400m Run
30 DL 185/125
400m Run
20 DL 225/155
400m Run
10 DL 275/185
400m Run
+
100 Hollow Rocks

A. FS – Build to a heavy triple
then 1×3@90% of A
+
12-9-6-9-12
STOH 115/75
TTB

EMOM – 10
Min 1-4 – Snatch 80%
Min 5-7 – 85%
Min 8-10 – 90%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP 12
15 KB Swing 53/35
20 Walking Lunges
25 Double Unders
—————
WL Track
A. EMOM-15– Snatch 1-5@80%, 6-10@85%, 11-15@90%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch Pull 4×3 (2s pause below knee)
C2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
D. Back Squat 5×3@80%
E1. BB Horizontal Rows 3×8 w/1s pause
E2. Wgt Plank 3×30s

Back Squat 5×5
+
AMRAP 10
50 Burpees
150 Double Unders
50 STOH 95/65

EMOM – 10
Min 1-4 – Clean 78%
Min 5-7 – 83%
Min 8-10 – 88%
then 4×1 building to a heavy single, 2min rest btwn reps
+
15-12-9 Heavy Power Clean
*100m Farmer’s Carry 53/35 after each round
—————
WL Track
A. EMOM-15– Snatch 1-5@78%, 6-10@83%, 11-15@88%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C. Clean DL w/ 5s lower 3×3
D. 1 1/4 FS 4×3
E. Push Press 2×3@80%, 3×3@83%
F. Banded Row 3×8-12 w/2s pause

EMOM
1-5 Muscle Ups
or
A1. Tempo Strict/Wgt Pull Ups 4×6
A2. Tempo Ring Dips 4×6
A3. L-hang 4×20-30s
+
5 rounds – 40s work/ 20s rest
Cal Row
Wall Ball
HRPU