TheBoltBlog

Push Jerk 5-5-5-5-5
+
800m Run
40 Wall Ball
20 TTB
600m Run
30 Wall Ball
15 TTB
400m Run
20 Wall Ball
10 TTB
200m Run

EMOM – 10
Odd – 4 Heavy Squat Clean Thruster
Even – 3-5 Muscle Ups
+
6 sets
in 2 min
2 rounds of
8 Alt KB Snatch
10 Box Jumps 24/20″
then
ME Row for cals
– rest 1 min

5 sets
3 Position Snatch
+
1000m Row
then
21-15-9
KB Swing 70/44
Burpees
then
100 Double Unders

Weightlifting Track
Snatch 1RM
C&J 1RM
—————–
General Track
A1. FS 4×2-3 begin @80%
A2. ME strict pull-up x 4; r/r – 2:30
+
AMRAP 7
2,4,6,8….
Power Clean 155/95
HSPU

Push Press
5-5-5-5-5
+
100 DU
then
7 Rounds
7 Ring Dips
7 TTB
7 Power Snatch 95/65

A1. 50 GHD Back Ex w/ 2s pause at top or Banded Good Mornings
A2. 30 TGU
*partition reps as needed
+
4 RFT – 17min cutoff
400m Run
50 Air Squats