TheBoltBlog

A. 2 sets Snatch 2@75%, 1@80%, 1@85%
B. 2 sets C&J 2@75%, 1@80%, 1@85%
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21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
**Compare to 4.12.13

Classes as scheduled today. Early morning folks, please drive safely and take your time!
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A. 3 sets 2 Pause Snatch Pull (1″, knee, hip, finish) + 1 Snatch
B. 5 sets Power Snatch + OHS + Snatch (2s pause in bottom of OHS and snatch)
C. C&J 5×3@70%
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EMOM – 10
3 Burpees
6 CTB Pull Ups
9 Heavy KB Swings
*If you do not complete the required work in the minute, finish your set, rest the remainder of the following minute, jump back in and scale to 3, 5, 7 if needed.
**Make up any rounds you missed at the end of the wod

A. Snatch – after 65% perform singles in increments of 3-5% until you reach a daily max
B. Clean & Jerk – after 65% perform singles in increments of 3-5% until you reach a daily max
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For time
500m Row
400m Run
50 KB Swings 53/35
400m Run

A. Build to a 1RM Press
B. 2 sets of ME Push Press @100% of A
+
AMRAP-10
5 FS @55% 1RM FS
7 TTB-Pullups
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I posted this video on the blog a while ago, obviously quite inspirational for me at the moment. For those that don’t know I am having wrist surgery today (Monday), so I may not see you this week. Thank you all for all your kind words, prayers and support.

Clean Complex – Build to heaviest set possible
5 sets of
1 Hang Squat Clean
2 Front Squat
1 Squat Clean
2 Jerks
+
Tabata – 1min rest btwn movements
Ring Row
Run
Goblet Squat
Row for Cals
*Score total rep/cal for Ring Row, Squats, and Row
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Points of note
1. Knees clear on 1st pull
2. Notice the hang position at 16s. Shoulders past the bar, vertical shin, weight in heels
3. Bar never leaves his body at 18s the bar is right in his hip crease in the high hang with vertical chest (what we practiced on Tuesday)
4. Jerk – vertical chest on dip/drive
5. SPEED under the bar