TheBoltBlog

EMOM – 12
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 6 sets of each, that can add up quickly!). Coaches will provide guidance.
+
21-15-9
FS 135/95
Alt KB Snatch 53/35

EMOM – 10
Min 1-4 – Clean 73%
Min 5-7 – 78%
Min 8-10 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
EMOM -10
7 TTB
3 Burpees
3 STOH @70-75%
*If you miss completing the work on the minute turn this into an AMRAP-10

—————
WL Track
A. EMOM-15 – Clean 1-5 @73%, 6-10@78%, 11-15@83%
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 5×5@75% **
D2. Bentover Row 4×8
**If you feel good on PP build on your last two sets

5 sets
7 TnG DLs
21 Wall Ball
40 Double Unders
100m Run
– rest 2min
+
3 Rounds for Quality
30s Bat wings
10 Lateral Plate Raise

A. Build to a 3RM Press
B. 2 sets of ME Push Press @100% of A
+
For time:
200m Run
10 GTOH 135/95
200m Run
20 CTB Pull Ups
200m Run
30 Box Jumps 24/20
200m Run
30 Box Jumps
200m Run
20 CTB Pull Ups
200m Run
10 GTOH
200m Run

EMOM – 9
Min 1-3 – Snatch 73%
Min 4-6 – 78%
Min 7-9 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP – 12
15 Cal Row
12 OH Lunges 45/35
9 Burpees to plate
—————
WL Track
A. EMOM-15 – Snatch 1-5 @73%, 6-10@78%, 11-15@83%
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 5×2@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25

A1. BS 5×3
A2. High Box Jumps 5×5
+
15-12-9-6
TTB
HSPU
*100m BB Carry after each round