TheBoltBlog

A. 2 SLO + 1 Snatch x 5
*Our primary focus is strengthening position in the first pull. DO NOT increase load if you cannot maintain perfect first pull mechanics!
+
EMOM – 8
2 Snatch at heaviest set of A (at least 5 sec between reps)
–and–
20 DU or 20s of DU attempts
+
4x400m
rest 2min
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Last chance to pay and put your order in for the Compete Every Day BOLT shirts. Also, I need final shirt orders for all other regional apparel by Wed close of business, you will pay upon arrival. And as a sidenote we will be printing extra grey/Texas/BOLT T-shirts.
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Snatch Lift Off from OlyAthlete on Vimeo.

A1. Clean 1-1-1-1-1
A2. Wgt Dips 5-5-5-5-5
+
AMRAP-15
200m Run
2,4,6,…Curtis P’s 115/75

5 sets of
1 Power Snatch + 3 Heaving Snatch Balance
+
EMOTM – 8
2 Snatch
*Compare to 1.8.13. Attempt to complete all reps @80% if you did not do so, or increase wgt if you completed all reps on 1.8.13.
+
400m Run
25 Burpees
25 Squat Cleans 95/65
400m Run

5 sets of 2SLO+1 Hang Snatch+1 Snatch Pull Under (SPU)
+
EMOTM – 8
2 Snatch at 80%
+
AMRAP – 8
6 Heavy FS
12 Pull Ups

Snatch Pull Under – Demo from OlyAthlete on Vimeo.

A. DL 1×2 @85%
B. DE DL 3×3 @70%; r/r-120s
*If you could not perform last weeks sets of 3 @80% with proper form do not increase for part A. Neutral spine position is priority #1
+
1000m Row
100 DU
10 C&J @60-70%

Floor Press 3-3-3-3-3
+
AMRAP – 10
3 OHS 115/75
200m Run
6 OHS
200m Run
9 OHS
……..
*continue adding 3 OHS each round. Record/Post # of OHS completed