TheBoltBlog

A1. Back Squat 5×5 @50-60%; Tempo @22×1
A2. Depth Drop Jumps 5×4
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10 Rounds
1min Row for meters
1min rest
*score is lowest meters rowed for any interval

EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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Regional Event 3 (10min cap)
104 Wall Ball
52 Pull Ups

FR Lunge 5×10
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3 RFT
400m Run
15 HSPU
50m Sled Push

A1. Wgt/Strict Dip 5×5-8
A2. Inverted Row 5×8; w/ 1s pause at CTB
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3 RFT
50 Double Unders
40 Abmat Sit Ups
30 KB Swings 53/35

E2MOM – 5 sets
2 Hang Clean

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AMRAP 10
5-10-15 Thrusters 95/65
2-4-6 MU
or
AMRAP 8
5-10-15
Thrusters 95/65
Pull Ups

BS 3×10 @70%
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In 3 min
Row 300/250m
ME GTOH 155/105
rest 2 min
In 3 min
Row 300/250m
ME GTOH 135/90
rest 2min
In 3 min
Row 300/250m
ME C&J 115/80
*record reps completed for each interval