TheBoltBlog

A. Every 90s for 8 sets
Hang Power Clean + Hang Clean + FS
B.
Open Workout 14.4
60 Cal Row
50 TTB
40 Wall Ball
30 Power Clean 135/95
20 MU

A. Press 4×1
B. Push Press 3×3
C. Push Jerk 3×5
D.
5 RFT
5 DL 275/185
10 BF Burpees

A. Pull Up Complex
5 sets
Static Hang
1 kip swing
1 kipping pull up
1 CTB
1 Butterfly pull up
1 Butterfly CTB
20-30s Hang
B. 3 RFT
300m Run
15 UB STOH 135/95

A. 5 sets
Snatch Lift Off + 2 Snatch + 2 OHS
B.
5 RFT 14min Cap
15 KB DL
12 Pistols
35 Double Unders
*KB DL will include two 15m Farmer’s Carry

A. BS 5×1 @90%
B. Sled Pull
3x100m Light and Fast
rest as needed
3x100m Heavy as Possible
rest as needed

AMRAP 7
400m Run
then
10 Thrusters 45/35
10 Burpees
-Rest 3 min
—————
AMRAP 7
500m Row
then
10 Russian KB Swings 53/35
10 Walking Lunges
-Rest 3min
—————-
AMRAP 7
400m Run
then
10 DL 135/95
10 HRPU
-Rest 3 min
—————-
AMRAP 7
500m Row
then
10 Box Jumps (step down) 24/20
10′ HS Walk or 20s HS Hold