TheBoltBlog

A1. Back Squat 5×3
A2. Muscle Ups 5×1-5 or MU progression
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AMRAP 10
50 Burpees
150 Double Unders
50 STOH 95/65
Compare to 9.18.15

EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.

5 sets
3 position Clean + 1 Jerk
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AMRAP 10
9 TTB
6 Burpee Box Jumps 24/20
3 Heavy C&J

EMOM 5
5-10 CTB
*or kipping mechanics
rest 2min
ME Pull Ups x 2
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8 sets 1:50 work/ 30s rest
AMRAP
7 Thrusters 95/65
14 Cal Row
21 Wall Ball

A. E2MOM for 12 min
2 Snatch
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2min Power Snatch @65% of A
2min Bar Facing Burpees
1min rest
2min PS @75%
2min BFB
1min rest
2min PS@85%
2min BFB
*Score total reps

A1. Back Squat 5×3@80% of last weeks best; 3s pause
A2. Muscle Ups 5×1-5 or MU progression
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3 RFT
400m Run
21 DL 155/105
12 HSPU