TheBoltBlog

A. Every 2:30 for 6 sets
Power Clean + Hang Clean + Jerk
B. 4 RFT – 11min Cap
15 PC 95/65
12 Thrusters 95/65
9 BF Burpees

A. 5-6 sets for time
400m Run
200m Easy Recovery pace
200m Fast pace
rest 2min

A. E90s x 5 : 3 OHS w/2s pause
B. E90s x 5 : 2 (High Hang Power Snatch + Hang Power Snatch)
C. For Time
250m Row
90 Double Unders
15 OHS
250m Row
60 Double Unders
12 OHS
250m Row
30 Double Unders
9 OHS
*Heavy as possible without dropping bar. Score is load and time

A. 4 sets Tabata Mash Up
Arch Hold
Hollow Hold
B. EMOM – 8
5-8 Kipping Pull Up/Butterfly Pull Up/CTB Pull Up
C. AMRAP 10
40/28 Cal AB
then
5 CTB Pull Up
10 Wall Ball

A. Front Squat 5×5 w/ 5s pause on 1st Rep
*Compare to 8.9.18
B.
Grace
30 C&J 135/95

A. Back Squat 5×3
B. 3 Rounds
20 KB Swing 53/35
10 Burpee Box Jump Over 24/20
20 KBS
10 BBJO
rest 2min