TheBoltBlog

A. In 15min Build to a heavy Clean
B. EMOM – 5
2 Clean @80% of A
+
AMRAP – 10
10 Wall Ball
6 CTB Pull Ups
2 Heavy C&J
—————
WL Track
A. Clean – build to a heavy single
B. EMOM – 5 2 Cleans @80% of A
C. FS 5×3 (5s pause on first set)
D. Split Jerk 5×3

EMOM – 24
Min 1 – 3 Strict HSPU + 5 Kipping HSPU
Min 2 – 5 DL @70%
Min 3 – 40 Double Unders or 30s of DU attempts
Min 4 – 6 Burpees to 6″ target AFAP

Muscle Up Skills and Drills
Athletes with Muscle Ups
A1. MU 5-4-3-2-1 or 5 ME Sets
A2. GHD Sit Ups 5×10-15
—-
Athletes working on MU
15 minutes to work these skills
False Grip Ring Row or MU transition 5-8reps
Rings to Support/Rings to Bottom Support
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge 5-8 reps
CTB Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
+
4 RFT
200m Run
12 Thruster 95/65
12 TTB

A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @80% of A
+
3 RFT
300m Row
10 Snatch @60%
—————
WL Track
A. Snatch – Build to a Heavy Single
B. EMOM-5: 2 Snatch @80%
C1. Snatch DL 3×3
C2. Snatch Balance 3×3
D. Back Squat 5×2@90%
E1. Snatch Grip Bentover Rows 3×8
E2. MB GHD Sit Up 3×15

DL 5×3
+
3 RFT
20 Pistols
7 MU

A. In 15min Build to a heavy Clean
B. EMOM – 5
2 Clean @75%
+
AMRAP – 10
10 Wall Ball
10 KB High Pull 70/53
30 Double Unders
—————
WL Track
A. Clean – build to a heavy single
B. EMOM – 5 2 Cleans @75%
C. FS 5×3 (5s pause on first set)
D. Split Jerk 5×3