TheBoltBlog

FR Lunges 5×10 (5R/5L)
+
AMRAP 12
5 Strict Pull Up
7 TTB
5 R Arm KB Squat Clean 53/35
5 L Arm KB Squat Clean

For Time
200m Run
20 Burpees
200m Run
5 Thrusters 95/65
200m Run
15 Burpees
200m Run
10 Thrusters
200m Run
10 Burpees
200m Run
15 Thrusters
200m Run
5 Burpees
200m Run
20 Thrusters
+
3 sets
30s Lsit/Lhang
10 Banded Row

A. EMOM – 5
Snatch, begin @80% then build
B. In 6 min build to a Snatch heavy single
+
Amanda
9-7-5
MU
Squat Snatch 135/95

Push Jerk 5×3
+
4 Rounds
15 Box Jumps 24/20
15 DL 225/135
15 Ring Dips or HRPU

Back Squat 3×10
+
3 RFT
500m Row
10 C&J 135/95
10 Pull Ups

EMOM – 10
Snatch + Hang Snatch
+
EMOM – 15
Min 1 – 15/11 Cal Row
Min 2 – 1–2 Rope Climbs
Min 3 – 8 DL 225/155 + 4 Bar Facing Burpees