TheBoltBlog

A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @80% of A
+
3 RFT
300m Row
10 Snatch @60%
—————
WL Track
A. Snatch – Build to a Heavy Single
B. EMOM-5: 2 Snatch @80%
C1. Snatch DL 3×3
C2. Snatch Balance 3×3
D. Back Squat 5×2@90%
E1. Snatch Grip Bentover Rows 3×8
E2. MB GHD Sit Up 3×15

DL 5×3
+
3 RFT
20 Pistols
7 MU

A. In 15min Build to a heavy Clean
B. EMOM – 5
2 Clean @75%
+
AMRAP – 10
10 Wall Ball
10 KB High Pull 70/53
30 Double Unders
—————
WL Track
A. Clean – build to a heavy single
B. EMOM – 5 2 Cleans @75%
C. FS 5×3 (5s pause on first set)
D. Split Jerk 5×3

For Time
400m Run
40 KB Swings 70/44
400m Run
40 STOH 115/75
400m Run
40 KB Swings
400m Run
+
3 sets
15 Band Pull Aparts
60s Side Plank R/L

A1. Front Squats 5×3
A2. Strict/Wgt Pull Up 5×5
+
5 RFT – 15min time cap
50m Sled Pull
10 TTB
15 Box Jumps 24/20

A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @75
+
AMRAP – 8
2, 4, 6, 8…
GTOH 135/95
Burpees w/ Lat Jump
—————
WL Track
A. Snatch – Build to a Heavy Single
B. EMOM-5: 2 Snatch @75
C1. Snatch DL 3×3
C2. Snatch Balance 3×3
D. Back Squat 4×3@85%
E1. Snatch Grip Bentover Rows 3×8
E2. MB GHD Sit Up 3×15