TheBoltBlog

A. Rope Climbs 5×2-3
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EMOM – 12
Odd – 2 Heavy Squat Cleans
Even – Alternate each set 10-15 Box Jumps & 6-15 TTB

5 sets
Power Snatch + 2 OHS + Snatch
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Diane – Compare to 7.21.14
21-15-9
DL 225/135
HSPU

AMRAP -15
250m Row
10 STOH 135/95
250m Row
10 Burpees
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3 Sets for quality
5 RDLs 2s pause below knee
15 Band Pull Aparts
20 GHD Sit Ups

5 sets – build to heaviest
Clean + 2 Jerks
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AMRAP 7
5 FS @~55-60%
30 DU

BS – build to a heavy single
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3 RFT
400m Run
21 Pull Ups
12 Power Snatch 95/65

5 RFT
5 Heavy DL
7 Burpee-Pull Up
50m KB Rack Carry
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Mobility/Skill Work