TheBoltBlog

A. Halting Snatch 3×2 (1″, top of knee, hip)
B. 4 sets Power Snatch + OHS + Snatch (2s pause in squat)
C. C&J 5×2 @ 75%
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For Time
2000m Row

Wgt/Strict CTB Pull Up
5-5-3-3-1-1
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7 sets
2 Squat Snatch 70-80%
5 Burpee Box Jump 30/24
100m Sprint
– rest 60s

We will take a break from our Weightlifting cycle this week and resume next week
A. SGPP 4×3
B. Snatch Balance 4×3
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3 RFT
500m Row
30 Abmat Sit Ups
10 Heavy Alt KB Snatch

3 RFT
200m Run
25 KB Swings 53/35
200m Run
15 STOH 115/75
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3 sets for quality
15 Band Pull Aparts
15-30s Bat Wings
60s Wgt Plank

A1. FS – 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
A2. Wgt/Strict Pull Ups 5×5
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5 sets for cals/reps
45s Row for Cals
15s Rest
45s Wall Balls
15s rest
45s Double Unders
15s rest
*DU are scored 1 for every 5 reps

A. 2 sets Snatch 2@75%, 1@80%, 1@85%
B. 2 sets C&J 2@75%, 1@80%, 1@85%
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21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
**Compare to 4.12.13