TheBoltBlog

Late start, 530 and 630am canceled. All others classes are a go unless stated otherwise on FB/blog
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Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
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5 sets – 3 Hang Clean + 1 Jerk
+
AMRAP – 9
3, 6, 9, 12 ….
Burpee to 6″ target
STOH 135/95
3 sets for quality
8 RDLs
8 Strict Pull Up
15 GHD Hip Ex
8 Bentover Row

AMRAP – 4mins on/1min rest x 5 sets
60 DU
40 Cal Row
20 Thrusters 95/65

Snatch – 2 sets
2@65%
2@70%
2@75%
2@80%
+
For Time
12 Power Clean @65%
21 CTB Pull Ups
9 PC
15 CTB Pull Ups
6 PC
9 CTB Pull Ups

Back Squat
5@65%, 5@75%, ME@85%, 5@75%,. 5@65%
+
EMOM – 21
Min 1 – 6-8 Burpees over the box 24″/20″
Min 2 – 7 Heavy/UB STOH
Min 3 – 15 Wall Ball

AMRAP – 9
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
— immediately into
6min time cap
1RM Clean and Jerk

Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
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A. Handstand Skill Work
5 sets
40s HS Hold/30-45′ HS Walk/3-5 Wall Walks
B. 5 sets
20s TnG Power Clean
60s Rest
+
EMOM – 15
Min 1 – 15/12 Cal Row
Min 2 – 20 KB Swing 53/35
Min 3 – 10 TTB