TheBoltBlog

Kipping HSPU Skill Work
EMOM 6
5-7 Kipping HSPU
+
3 sets
20 HRPU
30 KB Swing 53/35
40 Abmat Sit Ups
600m Run
-rest 2min

A1. FS 5×5; rest 15s
A2. Challenging Pull Ups 5×8-12; rest 2min
+
4 RFT
25 Wall Ball
50 Double Unders

General Track
EMOM – 10
Snatch @70%
+
CF Games – The Sandwich – 15min cap
80 Cal Row
40 STOH 135/95
80 DL 135/95
—————
WL Track
A. EMOM-10 – Snatch @70%
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@75%
D1. Wgt GHD Hip Ex 3×15
D2. Wgt Sit Up 3×20

Hang Power Clean 4×5
+
20 Cal Row
9 C&J 185/125
20 Cal Row
15 C&J 135/95
20 Cal Row
21 C&J 95/65
+
3×15 Band Pull Aparts

A. Split and Press 3×5
B. Build to a 1RM Split Jerk
+
AMRAP – 12
6 HSPU
9 TTB
12 Box Jumps 24/20

A. Build to 2RM TnG DL
+
3 Rounds
9 DL
100m Run
– rest 1min
6 DL
200m Run
-rest 1min
3 DL
300m Run
-rest 1min