TheBoltBlog

A.
BS 7×3@80-85%
B.
3 RFT 15min Cap
75 Double Unders
50 Abmat Sit Ups
10 Burpee Box Jump Overs 24/20

A.
E2MOM for 5 sets
3 Heavy PC + 5-10 HSPU
B.
21-15-9
DB Snatch 50/35
CTB Pull Ups

A. 5 sets
1 Snatch Balance + 2 OHS + 1 Hang Snatch
or
5×3 OHS
*Coaches choose based on athletes experience with BB and movement quality
B.
AMRAP 10
9 Thrusters 95/65
12 Push Ups
15 Air Squats

4 RFT
1000m Row
30 KB Swings 53/35
30m KB OH Carry R Arm
30m KB OH Carry L Arm

E2MOM for 6 sets
3 position Clean + 1 Jerk
*Compare to 6.7.17
+
3 RFT 15min time cap
400m Run
50m Walking Lunges
10 DB/KB STOH 50/35

A.
EMOM 5
Strict Pull Up
*Choose a rep scheme you can hold across the 5 min
B.
In 5 minutes, accumulate 20-50 Kipping/Butterfly Pull Ups with first set being a max effort set
*record time to complete x amount of reps or total reps in 5min
C.
3 person team 12 sets each for total calories
30s Assault Bike