TheBoltBlog

WL Track
A.Build to heaviest – Snatch + Hang Snatch
then 1 set @85%
1B. Snatch Balance 3-3-3
2B. Pause Snatch DLs (knee, mid thigh, hip) 3-3-3
C. Back Squat 3RM
then 3@95%, 3@90%
D. GHD Raise 3×8 (weighted/banded/strict if needed)
————
General Track
EMOM – 10
Hang Power Snatch + OHS + Hang Snatch
+
AMRAP – 12
7 Thrusters 95/65
7 Bar Facing Burpees
7 Pull Ups

WL Track
A. C&J 2RM
then 2×2@90%
B. Clean Pull 3×3@105-110% of 1RM
C. Pause FS 1RM (2s pause)
then 3@85%, 3@80%
D1. Dips 3×10
D2. Plate Lateral Raise 3×10
—————-
General Track
5 sets
Hang Power Clean + FS + Clean + Jerk
+
EMOM – 15
Min 1 – 17/12 Cal Row
Min 2 – 3 Wall Walks
Min 3 – 10 KB Lunges

WL Track
A.Build to heaviest – Snatch + Hang Snatch
then 1set@90% and 1 set @85%
1B. Snatch Balance 3-3-3
2B. Pause Snatch DLs (knee, mid thigh, hip) 3-3-3
C. Back Squat 3RM
then 3@95%, 3@90%
D. GHD Raise 3×8 (weighted/banded/strict if needed)
————–
General Track
A1. Back Squat 3-3-3-3-3
A2. Depth Drop Jumps 5×3
+
4 RFT
10 Alt KB Snatch
20 Wall Ball
30 Double Unders

WL Track
A. C&J 2RM
then 2×2@90%
B. Clean Pull 3×3@105-110% of 1RM
C. Pause FS 1RM (2s pause)
then 3reps at 85%
D1. Dips 3×10
D2. Plate Lateral Raise 3×10
———–
General Track
Thrusters 5-5-5-5-5
+
AMRAP -10
7 Burpees
5 Hang Power Clean 135/95
3 Push Jerk 135/95

WL Track
A.Build to heaviest – Snatch + Hang Snatch
then 2 sets at 85%
1B. Snatch Balance 3-3-3
2B. Pause Snatch DLs (knee, mid thigh, hip) 3-3-3
C. Back Squat 3RM
then 2×3@90%
D. GHD Raise 3×8 (weighted/banded/strict if needed)
————–
General Track
EMOM – 10
Power Snatch + Hang Snatch
1-2m @65%
3-4m @70%
5-6m @75%
7-8m @80%
9-10m @80+%
+
3RFT
400m Row
30 HRPU
20 Back Squat @40%

WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
B. Pause FS 2×4 (3s pause) @80-85% of last week 4RM
C. Push Press 3RM
D1. Ring FLR 3×60s
D2. Bentover Rows 3×8
————–
General Track
5 sets
Power Clean + Hang Clean + Jerk
+
15-12-9-6-3
Front Squats 135/95
Ring Dips
200m Run