TheBoltBlog

EMOM – 10
Odd – 5 PC @60%
Even – 1-3 MU or 8 CTB Pull Ups
+
500m Row
21 OHS 95/65
500m Row
15 OHS
500m Row
9 OHS

3RFT
400m Run
30 Wall Ball
20 Alt KB Snatch
+
Mobility – Foam Roll
Hips, quads, IT band, hamstrings, lats, back

A. 1RM Press
B. 3RM Push Press
Compare to 4.29.14
+
Diane
21-15-9
DL 225/135
HSPU

4 sets
3 Position Clean + 2 Jerks
+
10 RFT – 15min cutoff
2 Heavy Thrusters
4 Strict Supinated Pull Ups
6 Box Jumps 30″/24″

E2MOM – 20min or 10 sets
Odd sets –
100m Sprint
5-12 CTB Pull Ups
Even Sets
100m Sprint
5-12 HSPU
+
2k Row or Mobility

EMOM – 10
2 Hang Snatch
+
5 RFT – 12min cutoff
9 Heavy Russian Swings
15 Burpees
21 Double Unders