TheBoltBlog

EMOM 10
1-5 Muscle Ups
+
Regional Event 5
3 RFT
400m Run
40 Abmat Sit Ups
7 Heavy DLs

BS 5×5@80
+
100 Burpees to 45″ plate

A.
E2MOM for 5 sets
2 Power Clean + 1 Hang Clean + 1 Jerk
B.
10 Challenging HSPU
20 Hang Squat Clean 95/65
30 Wall Ball
40 Cal Row
30 Wall Ball
20 Hang Squat Clean
10 Challenging HSPU

Front Squat
5@75%
3@85%
ME@95%
3@85+%
+
AMRAP 12
3 BMU
9 Power Clean 115/80
27 Double Unders

Aerobic Power Training
AMRAP 6
200m Run
then
10 Knees to Elbow
10 Wall Ball
-Rest 4 min
—————
AMRAP 6
200m Run
then
10 Burpees
10 Walking Lunges
-Rest 4min
—————-
AMRAP 6
200m Run
then
10 DL
10 HRPU
-Rest 4 min
—————-
AMRAP 6
200m Run
then
10 Box Jumps
10′ HS Walk or 20s HS Hold

A.
Halting Snatch DL 3×5 (below the knee, above knee, hip)
B.
EMOM 15
Min 1-10: 1 High Hang Snatch + 1 Hang Snatch
Min 11-15: 1 Snatch
C.
Regional Event 7
21-15-9 Thrusters 95/65
3-2-1 Legless RC