TheBoltBlog

Build to a 1RM C&J
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AMRAP – 10
8 Power Clean 135/95
50 Double Unders

Every 75s for 10 sets
3 BS @80%
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300m Row
30 STOH 115/75
600m Row
20 STOH
900m Row
10 STOH

7 sets
3 Heavy Power Clean
12 High Wall Ball
100m Sprint
– rest 1min

Halting Snatch 5×2
2s pause at the knee
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EMOM – 12
Odd – 8-12 Burpees to 6″ target
Even – 15 KB Swing

Ring Skill Work
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5 RFT
200m Run
4 MU
8 Unbroken Front Squat

A1. Push Jerk 5×3
A2. Strict/Wgt Pull Ups 5×5
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AMRAP – 12
3 Wall Walks
6 Heavy DL
300m Row