TheBoltBlog

A. EMOM 12
3 TnG Power Clean + 3 High Box Jump
B. 4 RFT – 14min Cap
300m Run
21 Thrusters 95/65
7 MU or 12 CTB

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

A. Tempo Back Squat 5×3 @3121
B. 3 RFT
18 Wall Ball
15 Box Jump Overs 24/20
12 CTB

A. AMRAP 12
30/25 Cal AB
then AMRAP in remaining time
20 HPC 135/95
20 HSPU
20 TTB
B. Pigeon Stretch 1×2:00 each
C. T-Spine Mobility w/ Lacrosse Ball
D. QL/Low Back Mobility w/ Lacrosse Ball

A. 6 sets
Power Snatch + 2 OHS + Snatch
*no heavier than 75%

B. AMRAP 15
200m Run
10 DB Man Makers 50/35

For Time (10min cap)
100/70 Cal AB
*rest 5 mins
For Time (10min cap)
2k Row
*rest 5min
For Time (10min cap)
4 RFT
50 Double Unders
15 Burpees
*Compare to 1.13.17