TheBoltBlog

A. 5-6 sets for time
400m Run
200m Easy Recovery pace
200m Fast pace
rest 2min

A. E90s x 5 : 3 OHS w/2s pause
B. E90s x 5 : 2 (High Hang Power Snatch + Hang Power Snatch)
C. For Time
250m Row
90 Double Unders
15 OHS
250m Row
60 Double Unders
12 OHS
250m Row
30 Double Unders
9 OHS
*Heavy as possible without dropping bar. Score is load and time

A. 4 sets Tabata Mash Up
Arch Hold
Hollow Hold
B. EMOM – 8
5-8 Kipping Pull Up/Butterfly Pull Up/CTB Pull Up
C. AMRAP 10
40/28 Cal AB
then
5 CTB Pull Up
10 Wall Ball

A. Front Squat 5×5 w/ 5s pause on 1st Rep
*Compare to 8.9.18
B.
Grace
30 C&J 135/95

A. Back Squat 5×3
B. 3 Rounds
20 KB Swing 53/35
10 Burpee Box Jump Over 24/20
20 KBS
10 BBJO
rest 2min

A. 5 sets
1 Power Snatch + 2 Snatch Balance + 1 Hang Squat Snatch
Additional Option
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS
B. For Time
21-15-9-6 UB DL 225/155
30s L-Sit
100m Weighted Run