TheBoltBlog

A. Every 75s for 8 sets
1-5 sHSPU + 1-5 HSPU + 10s HS Hold
B. For time 16min cap
50/35 Cal AB
100 Dubs
40 STOH 115/80
100 Dubs
30 DB Hang Squat Cleans 50/35

A. BS 3@60%, 3@70%, 3@75%, 3@80%, ME@85%, 5@85%
B.
3 Rounds
1min Box Jumps
1min rest
1min CTB Pull ups
1min rest
1min Power Clean 135/95
1min rest
*record reps for each movement

A. EMOM 10
Power Snatch + Snatch
B.
3 RFT
15 OHS 115/80
15 Cal Row

A. Push Press 5RM
then 2×5 @90 of A%
B.
3 RFT 12min cap
400m Row
24 Pull Ups
8 Heavy Front Squats

Aerobic Power Training
AMRAP 7
10/7 Cal AB
15 Russian KB Swings
15 Abmat Sit Ups
-rest 4 min
AMRAP 7
150m Run
10-15 Thrusters 45/35
10 Box Jumps (step down) 24/20
-rest 4min
AMRAP 7
10/7 Cal AB
15 Russian KB Swings
15 Abmat Sit Ups
-rest 4 min
AMRAP 7
150m Run
10-15 Thrusters 45/35
10 Box Jumps (step down) 24/20

A.
E2MOM for 6 sets
3 position Clean + 1 Jerk
B.
AMRAP 15
10 DB/KB Power Clean 50/35
15 Push Up
50m DB/KB Rack Carry
15 Push Up