TheBoltBlog

For Time
50 GHDSU/Abmat Sit Ups
10 MU
30 OH Walking Lunge 45/35
500m Row
30 OH Walking Lunge
10 MU
50 Burpees to plate

A. EMOM 12
Odd: 3 Snatch (begin at 65%)
Even: 5-10 CTB
B.
27-21-15-9 Alt DB Snatch 50/35
*150m Shuttle after each round (50×2 then 25×2)

A1. 5 x (2 Push Press + 3 Push Jerk)
A2. 5 x Triple Broad Jump
B.
3 RFT 13min Time Cap
50m Heavy Sled Push
8 MU (or 15 CTB + 15 Dips)

2 Rounds
AMRAP 7
400m Run
then
10 KB Swing
20-30 Double Unders
—-rest 2min
AMRAP 7
400m Run
then
7 Burpees
7 Pull Ups
7 Thrusters 45/35
—-rest 2min
*Goal is to negative split the AMRAPs….get more reps in round 2 than round 1

A.
Pause (2s) FS 1RM
then 3@85% and 3@80% of A
*Compare to 7.3.17
B.
21 C&J
rest 3min
15 C&J
rest 3min
9 C&J

A.
HS Walk Skills/Practice
B.
AMRAP 20
10/7 Cal AB
15 Push Ups
20 Air Squats
1 Legless RC
*alternate 150m Run with AB as needed