TheBoltBlog

A1. Challenging HSPU 4×5-8; r/r 30s
A2. Bentover Row 4×8; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
+
15-12-9 – 5min time cap
Heavy Power Clean
High Box Jump

WL Track on Mon/Wed this week. Hero WOD on Thursday, 9/11

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WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @85%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
——————
General Track
5 sets
3 Position Snatch
+
3 RFT
50 DU
20 Wall Ball
400m Run

10 Rounds
3 Bear Complex
10, 9, 8….1 Pull Ups
100m Run
*Bear Complex = Power Clean + Front Squat + STOH + Back Squat + STOH
+

For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings

WL Track
A. Build to heaviest PC+FS+HC + Jerk (1s Pause) then 1 set @90%
B. Pause FS 5RM
C. Push Press 5-5-5 (heavier than last week)
D1. RDLs 3×8
D2. Horizontal Row (1s pause) 3×8
————
General Track
5 sets
2 Hang Clean + 1 Jerk
+
600m Run
50 Double Unders
40 KB Swing 70/44
30 STOH 115/75
20 TTB
10 Burpees over the Box

7 sets
In 75s
5 TnG DL
10 Burpees to 45lb plate
Row for cals 100% effort in remaining time
rest 3 min

Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + 2 OHS then 1 set @90%
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. Attempt new 8RM BS
———-
General Track
Back Squat
3-3-3-3-3
+
3 RFT
500m Row
15 HSPU