TheBoltBlog

Muscle Up/Kipping/Butterfly Skill Work
+
8 sets
With a 2 min clock
250/200m Row
7 Burpees
Odd sets – ME GTOH @~50% 1RM C&J
Even sets – ME TTB
*rest 1 min btwn sets.

WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
B. Pause FS 2×4 (3s pause) @80-85% of last week 4RM
C. Push Press 3RM
D1. Ring FLR 3×60s
D2. Bentover Rows 3×8
————–
General Track
5 sets
Power Clean + Hang Clean + Jerk
+
15-12-9-6-3
Front Squats 135/95
Ring Dips
200m Run

A1. Strict/Wgt CTB Pull Ups 5×3
A2. Strict HSPU 5×5
+
5 RFT
7 DL @65-70%
30 Double Unders
7 Bar Facing Burpees

Fran 21-15-9
Thrusters
Pull-ups
+
4x400m Run
Rest 2 min

WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 2×5 @80-85 last week 5RM
————-
General Track
Back Squat 5-5-5-5-5
+
For time:
500m Row
then 2 rounds of
25 KB swings
25 Box Jumps
then
400m Run

E2MOM for 5 sets or 10 min
50m KB Rack Carry
5 C&J 185/115
5 Burpee- High Box Jumps 30/24
– rest 7min
EMOM – 10
Odd – 15-20 Wall Ball
Even – 40 Double Unders or 40s DU attempts