TheBoltBlog

DL 5×5
+
4 RFT
10 C&J 115/75
20 Box Jumps 24/20
10 FR Lunges 115/75

Snatch
15min build to heavy single
+
21-15-9
Power Snatch 95/65
CTB

Accumulate 50-70 HSPU
+
3 RFT
75 Double Unders
500m Row
25 KB Swings 53/35

E2MOM for 10min
Power Clean + Squat Clean + Push Jerk + Split Jerk
+
10 sets 1:40work/30s rest
AMRAP
10 Power Clean 135/95
20 TTB
40 Wall Ball

A1. Back Squat 5×5
*Set 1 @90% of best set of 10
*Set 2-4 building to heaviest
*Set 5 @85% heaviest set of 5
A2. Muscle Ups 5×1-5 or MU progression
+
AMRAP 10
1000m Row
then
7 Thrusters 95/65
7 Burpees

EMOM 10
5 Burpees + 1-3 Muscle Ups
or
5 Burpees + 3-9 CTB
+
EMOM 10
Odd: 15-20 UB Wall Ball
Even: 5 TnG Power Clean 135/95