TheBoltBlog

EMOM 5
5-10 CTB
*or kipping mechanics
rest 2min
ME Pull Ups x 2
+
3 RFT
200m Row
12 GTOH 95/65

E2MOM for 12 min
2 Snatch
+
4 RFT (17min time cap)
50 DU
30 Wall Ball
10 DL 185/125
*Every 90s complete 5 bar facing burpees

A1. Back Squat 5×3
A2. Muscle Ups 5×1-5 or MU progression
+
15-12-9-6-3
Power Clean 135/95
Ring Dips

5 sets
Hang Snatch + OHS + Snatch Balance
+
5 RFT (12min cap)
6DL+5PC+4PS 135/95
2 RC
*scale appropriately to finish under the time cap

In 3 min
Row 500/400m
ME Front Squat 155/105
rest 2 min
In 3 min
Row 500/400m
ME FS 135/90
rest 2min
In 3 min
Row 500/400m
ME FS 115/75
*record reps completed for each interval
+
Crossover Symmetry Recovery
Wgt GHD Hip Ex 3×15
Couch Stretch

5 sets
2 Push Press + 3 Push Jerk + 1 Split Jerk
+
9 sets 1:25 work/ 20s Rest
5 C&J 135/95
10 TTB
15 Wall Ball