TheBoltBlog

1RM Power Clean
+
AMRAP 10
6 HSPU
8 Thruster 95/65
10 TTB

FS 5×5
+
4RFT
21 KB Swing 53/35
21 Abmat Sit Ups
200m Run

EMOM 5
5-10 CTB
*or kipping mechanics
rest 2min
ME Pull Ups x 2
+
3 RFT
200m Row
12 GTOH 95/65

E2MOM for 12 min
2 Snatch
+
4 RFT (17min time cap)
50 DU
30 Wall Ball
10 DL 185/125
*Every 90s complete 5 bar facing burpees

A1. Back Squat 5×3
A2. Muscle Ups 5×1-5 or MU progression
+
15-12-9-6-3
Power Clean 135/95
Ring Dips

5 sets
Hang Snatch + OHS + Snatch Balance
+
5 RFT (12min cap)
6DL+5PC+4PS 135/95
2 RC
*scale appropriately to finish under the time cap