TheBoltBlog

General Track
A. E90s x 5 : 3 OHS w/2s pause
B. E90s x 5 : 2 (High Hang Power Snatch + OHS)
C. 7min to complete for time or for as many reps as possible
40 Wall Ball
30 Box Jumps 24/20
20 Hang Power Clean 135/95
10 MU or 20 CTB

*rest 5min and repeat

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WL Track
A. OHS 5×3 w/2s pause
B. 5x (2 High Hang Power Snatch + 1 OHS)
C. Halting Snatch DL 5×5 (below knee, above knee, hip)
D. Back Squat 5×5 @70
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×20

EMOM 24
Min 1: 3 strict + 6 Kipping HSPU
Min 2: 15/12 Cal Row
Min 3: 5 Heavy DL
Min 4: 12 Box Jumps

Back Squat
5@70%, 3@80%, 1@90%
5@75%, 3@85%, 1@90+%
+
For time
30 Cal Row
30 Wall Balls
30 Power Snatch 75/55
30 Wall Balls
30 Cal Row

Press 5×5
+
4 sets
200m Run
3 Rope Climb
200m Run
20 UB KB Swings
rest 2min

EMOM 10
Odd: 5-10 Strict Ring Dips
Even: 5-10 Strict Ring Pull Ups/Ring Rows
+
4 RFT – 17min timecap
400m Run
50 Air Squats