TheBoltBlog

Press
5@75%, 3@85%, ME@95%, 3@85%
+
CF Open workout 13.4
AMRAP – 7
3, 6, 9, 12…
C&J 135/95
TTB

Rope Climbs 5×2-3
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3 sets
15 Cal Row
15 DL 185/125
15 Wall Ball
15 HRPU
-rest 2min

General Track
Back Squat 2×2@100%
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AMRAP – 12
10 STOH 115/75
10 KB Swings 53/35
10 Burpees w/lateral jump over bar
————–
Strength Track
A. 2 sets C&J 1@70%, 1@75%, 1@80%
B. BS 2×2@100%
C1. Push Press 4×4@95%**
C2. Wgt/Strict Pull Ups 4×3
D. Prone Plank 3x1min, wgt if necessary
**Push Press %’s based upon your 3RM Push Press.

Halting Snatch 5×2
(3″ off the ground, top of the knee)
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4x400m Sprint
rest as needed btwn sets

A. BS 6×2@80%
B. Press 3@70%, 3@80%, ME@90%, 3@80%
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AMRAP – 8
5 OHS
10, 20, 30…. Double Unders

5 sets
Power Clean + Hang Clean + Jerk
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4 RFT – 15min cap
8 FS @55-60%
8 HSPU
30 Double Unders