TheBoltBlog

EMOM – 10
Odd –3 TnG Squat Clean
Even – 3 Strict HSPU + 3–7 Kipping HSPU
+
21–15–9
KB Snatch 53/35
Burpees to 6″ target

Back Squat build to a 1RM
+
Open WOD 14.4
AMRAP 14
60 Cal Row
50 TTB
40 Wall Ball
30 Cleans 135/95
20 MU

For All The Macros
300m Run
30 DL 185/125
30 HRPU
300m Run
30 Wall Ball
30 Pull Ups
300m Run
30 KB Swing 70/44
30 Burpees
300m Run

EMOM 10
Power Clean + Squat Clean & Jerk
*Begin at 60-65% and build
+
10, 9, 8….1
STOH 135/95
KB Swing 70/44
*40 Double Unders after each odd rep set

1000m Row
then
21-15-9 Front Squats 135/95
*5 MU after each rounda
+
For quality / Partition as needed

3min FLR (use rings/wgt if necessary)

50 GHD Hip Extension / Banded Good Mornings
30 Plate lateral Raise

In 15min build to heaviest
Power Snatch + 2 OHS +2 Hang Snatch
+
5 RFT
7 PC 155/105
30 Air Squats
7 Strict HSPU