TheBoltBlog

A. Back Squat 5@75%, 3@85%, ME@95%, 2×3@85-90%
B. 3 RFT
300/250m Row
10 Squat Clean 135/95

A. EMOM 24
Min 1: 3 strict + 6 Kipping HSPU
Min 2: 10-15 Burpees to 45# Plate
Min 3: 3-7 BMU
Min 4: 6-8 DB/KB Box Step Overs 70/50, 24″/20″
B. Foam Roll + Lacrosse Ball Smash

A. E3MOM for 5 sets
1 Round of UB DT
12 DL
9 HPC
6 STOH
*score your average wgt per round
B. AMRAP 7
3,6,9,12,15…..
DB/KB Thruster 50/35
TTB

A. Triple 3s – 45min Cap
3000m Row
300 Double Unders
3mile Run

A. Snatch Lift Off 3×3
B. 5 sets
Tempo Power Snatch + Tempo Snatch
C. 3 RFT – 8 min Cap
15 DB Thrusters 50/35
12 DB Snatch 50/35
9 Burpees over the DB

A.
21-18-15-12-9
Kipping Pull Ups
*Rest 40-60s btwn rounds, goal is unbroken sets
B. 6 sets
50m Sled Pull
50m Sprint
rest 2min