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
————
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.
—-

Snatch Lift Off from OlyAthlete on Vimeo.

A. 3 Position Snatch 5×1
B. Snatch 5×1 @80-90% 1RM
+
4 RFT
200m Run
10 Burpees
X GOATs
*Get with your coach to determine the number of reps/wgt you will use for your goat.

Kipping/Muscle Up Skill Work
+
8 sets
20s Back Squat 225/165 (or 60-70% of your 1RM)
40s rest
*record # of BS completed
+
Mobility/Roll Out
————-
Are you ready for some Olympic Lifting at the Olympics? This chick is in the 69kg(151lbs) weight class and lifts more than me!

Snatch 5×2 @80, 85, 90, 90, 90
+
3 RFT
15 Burpees
15 Box Jump Overs

A. Snatch 4×4 @ 60%, 70%, 75%, 80%
B. FS 3-3-3-3
C. GHD Sit ups 3×15
Via Attitude Nation

Back Squat
75%x5, 80%x5, 85%x5+
+
AMRAP – 10
Row 250m
8 Pull Ups
12 Wall Ball