TheBoltBlog

Bulgarian Split Squat 4x5e
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3 RFT
21 Cal Row
15 STOH 115/75
9 Burpee Box Jumps 24/20
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WL Track
A. EMOM-10– Snatch @75%
B1. Halting Snatch Pull 4×3 (2s pause below knee)
B2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
C. Back Squat 5×1@90%
D1. BB Horizontal Rows 3×8 w/1s pause
D2. Wgt Plank 3×30s

A1. Challenging HSPU 4×5-8; r/r 20s
A2. Heavy KB Swing 4×15; r/r-20s
A3. TTB/GHD Sit Ups 4×8-15; r/r-60s
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3 sets
ME Sled pull in 60s

EMOM – 10
Min 1-4 – Clean 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
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10min clock
20 Hang Power Clean 95/65
30 Double Unders
20 Pull Ups
30 Double Unders
20 Burpees
30 Double Unders
20 Thrusters 95/65
30 Double Unders
ME Row for meters in remaining time

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WL Track
A. EMOM-15 – Clean 1-5 @75%, 6-10@80%, 11-15@85%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×3@70%
D2. Bentover Row 4×8

Kipping Skill Work
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AMRAP – 8
2, 4, 6, 8…. C&J 135/95
5 Burpees w/lateral Jump

Back Squat 5×5
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4 RFT
200m Run
30 Wall Ball

EMOM – 10
Min 1-4 – Snatch 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP 15
2 MU
4 HSPU
8 Power Snatch 115/75
—————
WL Track
A. EMOM-15 – Snatch 1-5 @75%, 6-10@80%, 11-15@85%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
C2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
D. Back Squat 4×3@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25