TheBoltBlog

ME Box Jump
ME Single Leg Box Jump
ME Kneeling Box Jump
+
AMRAP – 10
8 TTB
10 Burpees
12 KB Snatch 53/35

A1. 4 sets ME Push Press @80% 1RM Press; r/r -15s
A2. 4 sets ME Challenging Ring Rows; r/r – 3min
+
1000m Row x 3
r/r – 3min
Pace is 3-5sec below your 2k row pace. If your 2k row is 8:00min your 500m split pace is 2:00. Keep your split at 1:55-1:57 for each 1000m effort.
———–
Or make up the Open Prep from 1.22.14

5×1
3-Position Snatch
+
Open Prep
4 sets
AMRAP – 3:30
6 Power Snatch 95/65
9 Box Jumps 24″/20″
12 Wall Ball
– rest 2min
*This is practice for a longer (12min+) workout. Goal is consistency, your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort.

EMOM – 10
Odd – 3 Back Squats building
Even – 5-10 Strict HSPU into Kipping
+
3-6-9-12-9-6-3
Burpees
DL 185/125

For Time:
800m Run
3 Rounds of
12 Thrusters 95/65
12 CTB Pull Ups
12 Box Jumps 24″/20″
then
800m Run
+
Double Under Skill Work

A1. Push Jerk 7-7-7-7
A2. GHD Sit Ups 4×10-15
+
AMRAP – 7
9 Over the Box Jumps 24″/20″
15 Wall Ball