TheBoltBlog

EMOM – 12
Min 1-4 Clean @70%
MIn 5-8 Clean @75%
Min 9-12 Clean @80%
+
AMRAP -16
400m Run
15 STOH 115/75
9 Burpees to 6″ target
—————
WL Track
A. EMOM-15 – Clean 1-5 @70%, 6-10@75%, 11-15@80%
B. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 2×5@70%, 3×5@75
D2. Bentover Row 4×8

Rope Climbs 5×1-3
+
5 RFT
7 DL @65-70%
50 Double Unders

5 RFT
5 MU
5 FS 115/75
5 Thrusters
5 STOH
+
For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings

EMOM – 12
Min 1-4 Snatch @70%
MIn 5-8 Snatch @75%
Min 9-12 Snatch @80%
+
For time
30 Cal Row
30 OHS 135/95
30 Bar Facing Burpees
—————
WL Track
A. EMOM-15 – Snatch 1-5 @70%, 6-10@75%, 11-15@80%
B1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
B2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
C. Back Squat 5×3@80%
D1. Wgt GHD Hip Ex 3×15s
D2. Wgt Sit Up 3×20

3 sets
AMRAP – 4
5 Heavy Power Clean
7 TTB
9 Box Jumps 24/20
-rest 1 min
*Begin each AMRAP where you finished the previous, score total rounds over the 3 sets
+
Mobility Work – 10min minimum
– Couch Stretch
– Pigeon Stretch
– Shoulder Mobility
– T-spine rollout
– Froggy Stretch

EMOM – 10
Clean @70%
+
10, 9, 8….1 Thrusters 95/65
*8 Strict Pull Ups after even reps
*100m Sled Pull after odd reps
—————
WL Track
A. EMOM- 10 Clean @70%
B. Clean Pull 4×3
C. 5sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×5@70%
D2. Bentover Row 4×8