TheBoltBlog

General Track
A. Snatch + Hang Snatch + 2 OHS
B.
3 RFT
15 OHS 115/80
10 Burpee Box Jumps 24/20
——————
WL Track
A. Snatch + Hang Snatch + 2 OHS; then 2×1@85% of A
B. Snatch DL w/ 3s pause at knee 3×5
C. Back Squat 5RM
D. Snatch Push Press 5RM
E1. Inverted Row w/ 1s pause 4×5-8
E2. Plate Lateral Raise 4×8-12

General Track
Tempo Snatch or Tempo Clean & Pause Jerk
3×1@65%, 3×1@70%, 3×1@75%, 3×1@80%, 3×1@85%
+
For Time
300m Run
9 GTOH 185/125
300m Run
15 GTOH 135/95
300m Run
21 GTOH 95/65
——————–
WL Track
A. Tempo Snatch 3×1@65%, 3×1@70%, 3×1@75%, 3×1@80%, 3×1@85%
B. Tempo Clean + Pause Split Jerk (3s) at same %’s