TheBoltBlog

Tempo FS 5×3 @33×1
rest 2min
+
10 sets 1:30work/30s rest
AMRAP
200m Run/Row
15 Box Jumps 24/20
9 STOH 115/75

EMOM 12
Min 1–4: 2 Power Snatch
Min 5–8: Power Snatch + Snatch
Min 9–12: 2 Snatch
+
For Time
15 TTB
30 KB Swings 53/35
15 Burpee Box Jumps 24/20
30 KB Swings
15 TTB

5 RFT (22min Time Cap)
1 Round of DT
–12 DL 155/105
–9 HPC
–6 STOH
2 Rounds of Cindy
–5 Pull Ups
–10 Push Ups
–15 Air Squats
30 Double Unders

Back Squat 5×5
*Set 1 @90% of best of 5 last week
*Set 2-4 building to heaviest
*Set 5 @90% heaviest set of 5
+
4 RFT
500m Row
15 OHS 95/65

5 Sets
Hang Snatch + Snatch + 2 OHS
+
AMRAP 12
20 FS 75/55
20 STOH 75/55
20 FR Lunges 75/55
20 Burpees

EMOM – 10
Odd – 1-3 Strict HSPU + 3-5 Kipping HSPU
Even – 5 Power Clean @70-75%
EMOM 10
Odd – 50 Double Unders or 40s of DU attempts
Even – 15 KB Swings 70/44