TheBoltBlog

5 sets
250m Row
7 Power Clean 60-65%
7 HSPU
rest 2min
+
For Quality
3 sets
30s Bat Wings
30 Hollow Rocks

EMOM – 6
5 Snatch
Begin at 60%
+
For time:
200m Run
21 Thrusters 95/65
200m Run
50 Double Unders
200m Run
15 Thrusters
200m Run
50 Double Unders
200m Run
9 Thrusters
200m Run
50 Double Unders
+
3×15 Band Pull Aparts

7 Rounds for total time
5 Heavy TnG DL
5 Bar facing Burpees
100m Sprint
rest 1 min

+
Mobility
Couch Stretch
PNF Hamstrings

General Track
5 sets
1 Power Snatch + 2 OHS + 1 Hang Snatch
+
10, 9, 8, 7…..1
Alternating KB Snatch
*7 Box Jumps 24/20 after each round
———–
Strength Track
A1. Snatch 3×3@75%, 2×2@80%
A2. High Box Jumps 5×3
B1. Close Grip Bench Press 4×6
B2. Challenging Ring Rows 4×8
C. GHD Raise 4×8-12
D. Accumulate 3 min Lsit/Lhang

—————
Strength Track
A1. Snatch 3×3@75%, 2×2@80%
A2. High Box Jumps 5×3
B1. Close Grip Bench Press 4×6
B2. Challenging Ring Rows 4×8
C. GHD Raises 4×12
D. Accumulate 3mins – Lsit/Lhang

For time:
400m Run
100 Double Unders
400m Run
80 Air Squats
400m Run
60 Push Ups
400m Run
40 TTB (or 60 Abmat Sit Ups)
400m Run
20 Burpees Over the Box

A1. Press 5@65%, 5@75%, ME@85%, 5@75%
A2. Muscle Up Progressions
+
AMRAP – 12
3 MU
6 Hang Power Cleans 135/95
12 Wall Ball
*Modification for MU is 6 CTB Pull Ups