TheBoltBlog

A. Halting Snatch DL 3×5 (below the knee, above knee, hip)
B. EMOM 10 : 1 High Hang Snatch + 1 Hang Snatch
C.
4RFT
12 TTB
12 Push Jerk 135/95
12 Box Jumps 24/20

FS
3@70%
3@80%
ME@90%
3@85%
+
7 sets
2 Squat Clean & Jerk @80%
8 DLs
100m Sprint
*rest 1min

20×1 Eccentric Pull Up
+
AMRAP 30
400m Run
10-15 Thrusters 45/35
500m Row
100m Farmer’s Carry

A. Push Press 3×10
B. EMOM 10
Odd: 5-10 Strict HSPU
Even: 10 Pistols
C.
AMRAP 10
10 Heavy KB Swings
50 Double Unders
10 Burpees

BS 7×3@80%
+
21-15-9
OHS 95/65
Pull Ups