TheBoltBlog

1RM Snatch
+
4 RFT
3 Hang Power Snatch + 3 Hang Squat Snatch + 3 OHS @55% of 1RM
9 High Box Jumps

EMOM – 10
Odd – 1-2 Rope Climbs
Even – 10 Ring Dips
+
5 RFT
15 DL 185/125
300m Run

Every 2:15 for 6 sets
4 BS @87%
+

AMRAP – 10
2,4,6,8,10…..
Burpee Pull Ups
Power Clean 135/95

Tempo FS 5×3; 22×1
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4 sets
18 GHD Sit Ups
15 Heavy KB Swing
12 Burpees to 45lb plate
*rest as needed

4 Rounds
400m Run
15 Box Jumps 24/20
12 DL 225/135
9 TTB
rest 2min
+
3 sets for quality
10 Plate lateral raise
15 banded pull aparts

Handstand & HSPU Skill work
+
21-15-9 (7m cap)
OHS 95/65
CTB Pull Ups
—
rest 5 min
—
21-15-9 (7m cap)
Thrusters 95/65
Bar Facing Burpees