TheBoltBlog

For Time
400m Run
40 KB Swings 70/44
400m Run
40 STOH 115/75
400m Run
40 KB Swings
400m Run
+
3 sets
15 Band Pull Aparts
60s Side Plank R/L

A1. Front Squats 5×3
A2. Strict/Wgt Pull Up 5×5
+
5 RFT – 15min time cap
50m Sled Pull
10 TTB
15 Box Jumps 24/20

A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @75
+
AMRAP – 8
2, 4, 6, 8…
GTOH 135/95
Burpees w/ Lat Jump
—————
WL Track
A. Snatch – Build to a Heavy Single
B. EMOM-5: 2 Snatch @75
C1. Snatch DL 3×3
C2. Snatch Balance 3×3
D. Back Squat 4×3@85%
E1. Snatch Grip Bentover Rows 3×8
E2. MB GHD Sit Up 3×15

E2MOM – 20min or 10 sets
Odd Sets:
100m Run
7 Back Squats 60–65%
Even Sets:
100m Run
5-12 HSPU

EMOM – 10
Min 1-5 – Clean 75%
Min 6-10 – 80%
+
10….1 Burpee Box Jumps 24/20
*1–2 RC after even sets
*5 Power Clean 155/105 after odd sets
—————
WL Track
A. EMOM-10– Clean 1-5@75%, 6-10@80%
C. Clean DL 3×3
D. 1 1/4 FS 4×3
E. Push Jerk 4×3
F. Banded Row 3×8-12 w/2s pause

5 sets
2 Push Press + 2 Push Jerk + 1 Split Jerk
+
AMRAP – 10
5 STOH 115/75
10 DL 115/75
30 Double Unders