TheBoltBlog

FR Lunge 5×10
+
3 RFT
400m Run
15 HSPU
50m Sled Push

A1. Wgt/Strict Dip 5×5-8
A2. Inverted Row 5×8; w/ 1s pause at CTB
+
3 RFT
50 Double Unders
40 Abmat Sit Ups
30 KB Swings 53/35

E2MOM – 5 sets
2 Hang Clean

+
AMRAP 10
5-10-15 Thrusters 95/65
2-4-6 MU
or
AMRAP 8
5-10-15
Thrusters 95/65
Pull Ups

BS 3×10 @70%
+
In 3 min
Row 300/250m
ME GTOH 155/105
rest 2 min
In 3 min
Row 300/250m
ME GTOH 135/90
rest 2min
In 3 min
Row 300/250m
ME C&J 115/80
*record reps completed for each interval

A. Halting Snatch DL 3×5 (below the knee, above knee, hip)
B. EMOM 10 : 1 High Hang Snatch + 1 Hang Snatch
C.
4RFT
12 TTB
12 Push Jerk 135/95
12 Box Jumps 24/20

FS
3@70%
3@80%
ME@90%
3@85%
+
7 sets
2 Squat Clean & Jerk @80%
8 DLs
100m Sprint
*rest 1min