TheBoltBlog

A. Back Squat
5@65%, 5@75%, ME@85%, 2×5@80%
B. AMRAP 10
3 Power Clean 135/95
6 Front Squat 135/95
9 CTB

A. Pause Push Press 5×5
B. E90s for 10sets
15/12 Cal Row + 15 Wall Ball
*If you cannot maintain turn into AMRAP and score reps

A. For Time
30/21 Cal AB
30 DL 225/155
30 TTB
300m Wgt Run
*rest 3min
20/14 Cal AB
20 DL
20 TTB
200m Wgt Run
*rest 3min
10/7 Cal AB
10 DL
10 TTB
100m Wgt Run

A. HPS+OHS+Snatch Balance+HS
4-4-3-2-2
*On first half of reps of each set, 1s pause at hip, 1s pause at knee for the HPS and 3s pause in OHS
B. For Time
100-80-60-40-20 Double Unders
20-16-12-8-4 Front Squat 135/95

A. Challenging HS Hold 6x15s
B. Challenging HSPU 6×5
C. 4 RFT – 20min Cap
400m Run
ME Pull Ups (minimum 10)
15 Box Jumps 24/20

A. Clean Lift Off + Clean DL+ High Hang Clean (2s pause at high hang) + Hang Clean (2s pause at knee)
5-5-4-3-3
B.
21 UB Thrusters
21 BF Burpees
rest 2min
15 UB Thrusters
15 BFB
rest 2min
9 UB Thrusters
9 BFB
*Heavy as possible on thrusters while staying UB