TheBoltBlog

1000m
75 DU
30 Snatch 135/95
75 DU
1000m Row

EMOM – 10
3 BS @75%
+
5 RFT
3 MU
5 Cleans 165/105

Sprint Intervals
5 sets
15 Cal Row
12 Power Snatch 75/55
9 Burpees w/lateral jump over bar
– rest 4 min

EMOM – 10
Odd – 3 Heavy DL ~75-80%
Even – 30s Handstand Hold
+
4 RFT
6 FS @65%
12 Pull Ups

3RFT
800m Run
50 Abmat Sit Ups
30 Single Arm KB Lunges
+
3 RFQ
6-8 Tempo Ring Rows
10-15 GHD Hip Ex
10 Lateral Plate Raise

EMOM – 10
1 Hang Power Snatch + 2 OHS + 2 Hang Snatch
+
EMOM – 15
Min 1 – 15/11 Cal Row
Min 2 – 8 TTB + 8 Box Jumps 24/20
Min 3 – 8 STOH 135/95