TheBoltBlog

A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @80% of A
+
3 rounds
AMRAP 4
12 Cal Row
9 Thrusters 95/65
6 CTB
*rest 1min

BB FR Lunge 5×10
+
Diane – 10min Time Cap
21-15-9
DL 225/155
HSPU

For time
30 Cal Row
30 Box Jumps 24/20
30 Burpees
30 TTB
rest 2min
20 Cal Row
20 Box Jumps 24/20
20 Burpees
20 TTB
rest 2min
10 Cal Row
10 Box Jumps 24/20
10 Burpees
10 TTB
+
3 sets
30-60s Hollow Hold
8 Bentover Row
15 Banded Pull Aparts

EMOM – 10
Odd – 3 TnG Power Clean
Even – 5-10 Kipping Pull Ups
+
AMRAP 15
3 C&J @95% 5RM Push Press
200m Run
1 Rope Climb

BS 5×5@75%
+
42-30-18
MB Cleans 20/14
KB Swings 53/35

A1. Push Press 3×10
A2. Strict Pull Up 3xME
+
10 Rounds
1-3 MU
10,9,8,7…..1 Squat Clean 115/75
*After each even rep set complete a 50m Heavy Sled Pull