TheBoltBlog

4 sets
21 UB KB Swing 53/35
15 UB Thrusters 75/55
9 Bar Facing Burpees
rest 3min
+
Mobility
–Banded Hip Openers
–Banded Ankle Flexion
–Banded Hamstring Stretch

General Track
A1. 4×3 (HPC + FS)
A2. 4×4 High Box Jumps
B.
3 RFT
50 Abmat Sit Ups
15 Hang Power Cleans 115/80
50m Walking Lunges
——————————
WL Track
A. Hang Power Clean 3@70, 3@75, 2@80, 2@85%
B. FS 5×3@75%
C. Split and Press 3×5
D. Push Press 5×3, no heavier than 85-90% of last weeks best
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12

Bradshaw
10 RFT – 25min Hard timecap
3 HSPU
6 DL 225/155
12 Pull Ups
24 Double Unders

General Track
A. E2MOM x 4 : 3 (High Hang Power Snatch + OHS)
B. In 10min build to OHS heavy single, 2s pause
C.
27-21-15
Cal Row
Burpees
——————————
WL Track
A. OHS 5×1 2s pause building to heaviest
B. 4 x (3 High Hang Power Snatch + 1 OHS) @65,70,75,80%
C1. DE Back Squat 7×3@60-65%
C2. High Box Jumps 7×3
D1. Wgt GHD Hip Ex 3×15
D2. Wgt Sit Up 3×20

General Track
Tempo Snatch or Tempo Clean & Pause Jerk
3×1@65%, 3×1@70%, 3×1@75%, 3×1@80%, 3×1@85%
+
5 RFT
15 TTB
15 Push Ups
——————–
WL Track
A. Back Squat 5×2@70%; with 5s pause on 1st rep
B. Tempo Snatch 5×1@65%, 5×1@70%, 5×1@75%, 5×1@80%, 5×1@85%
C. Tempo Clean + Pause Split Jerk (3s) 3x1s at same %’s

With a partner
AMRAP 25
400m Sled Pull
400m Run