TheBoltBlog

EMOM – 10
Odd – 3 TnG Power Clean
Even – 5-10 Kipping Pull Ups
+
AMRAP 15
3 C&J @95% 5RM Push Press
200m Run
1 Rope Climb

BS 5×5@75%
+
42-30-18
MB Cleans 20/14
KB Swings 53/35

A1. Push Press 3×10
A2. Strict Pull Up 3xME
+
10 Rounds
1-3 MU
10,9,8,7…..1 Squat Clean 115/75
*After each even rep set complete a 50m Heavy Sled Pull

Front Squat
5@65
5@75
ME@85
5@80
+
3 Rounds
75 Double Unders
9 Power Snatch
9 Burpee Box Jumps 24/20
*rest 3min. Sprint through the triplet, Snatch should be heavy but stay fast!

EMOM 6
5-10 Kipping Pull Ups
+
AMRAP 30
250m Row
15 KB Swing
200m Run
60s Plank
100 single unders

A. 5 sets 2 High Hang Snatch + 1 Hang Snatch
B. Halting Snatch DL 3×5 (below the knee, above knee, hip)
+
For Time
3 Rounds
5 HPC 135/95
20 Wall Ball
3 Rounds
5 HPC 135/95
10 BF Burpees
3 Rounds
5 HPC 135/95
5 Thrusters 135/95