TheBoltBlog

EMOM – 10
Min 1-4 – Snatch 82%
Min 5-7 – 87%
Min 8-10 – 92%
then 4×1 building to a heavy single, 2min rest btwn reps
+
Fran
21–15–9
Thruster 95/65
Pull Up
—————
WL Track
A. EMOM-15– Snatch 1-5@82%, 6-10@87%, 11-15@92%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch Pull 4×3 (2s pause below knee)
C2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
D. Back Squat 5×2@85%
E1. BB Horizontal Rows 3×8 w/1s pause
E2. Wgt Plank 3×30s

EMOM – 10
Min 1-4 – Clean 80%
Min 5-7 – 85%
Min 8-10 – 90%
then 4×1 building to a heavy single, 2min rest btwn reps
+
4 RFT
18 Cal Row
15 Wall Ball
12 Pull Ups
—————
WL Track
A. EMOM-15– Clean 1-5@80%, 6-10@85%, 11-15@90%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean DL w/ 5s lower 3×3
D. 1 1/4 FS 4×3
E. Push Press 5×3@83%
F. Banded Row 3×8-12 w/2s pause

EMOM – 10
Min 1-4 – Snatch 80%
Min 5-7 – 85%
Min 8-10 – 90%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP 12
15 KB Swing 53/35
20 Walking Lunges
25 Double Unders
—————
WL Track
A. EMOM-15– Snatch 1-5@80%, 6-10@85%, 11-15@90%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch Pull 4×3 (2s pause below knee)
C2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
D. Back Squat 5×3@80%
E1. BB Horizontal Rows 3×8 w/1s pause
E2. Wgt Plank 3×30s

EMOM – 10
Min 1-4 – Clean 78%
Min 5-7 – 83%
Min 8-10 – 88%
then 4×1 building to a heavy single, 2min rest btwn reps
+
15-12-9 Heavy Power Clean
*100m Farmer’s Carry 53/35 after each round
—————
WL Track
A. EMOM-15– Snatch 1-5@78%, 6-10@83%, 11-15@88%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C. Clean DL w/ 5s lower 3×3
D. 1 1/4 FS 4×3
E. Push Press 2×3@80%, 3×3@83%
F. Banded Row 3×8-12 w/2s pause

EMOM – 10
Min 1-4 – Snatch 78%
Min 5-7 – 83%
Min 8-10 – 88%
then 4×1 building to a heavy single, 2min rest btwn reps
+
3 sets
15 Thrusters 95/65
12 Bar Facing Burpees
rest 1min
—————
WL Track
A. EMOM-15– Snatch 1-5@78%, 6-10@83%, 11-15@88%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch Pull 4×3 (2s pause below knee)
C2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
D. Back Squat 3×1@95%
E1. BB Horizontal Rows 3×8 w/1s pause
E2. Wgt Plank 3×30s

EMOM – 10
Clean @75%
+
600m Row
40 Abmat Sit Ups
20 Power Clean @60-65%
40 Abmat Sit Ups
600m Run

—————
WL Track
A. EMOM-10 – Clean @75%
B. Clean DL w/ 5s lower 3×3
C. 1 1/4 FS 4×3
D. Push Press 5×3@80%
E. Banded Row 3×8-12 w/2s pause