TheBoltBlog

BMU skill work
or
5×2-7 BMU
+
EMOM 15
Min 1: 15/12 Cal AB (scale to 12/9 or 9/6)
MIn 2: 6 Burpees to 6″ target + 8 TTB
Min 3: 15/12 Cal Row

Snatch 3@65%, 3@70%, 3@75%, 2@80%, 3×1@85%
+
AMRAP 3
15 Power Snatch 75/55
30 Double Unders
rest 3min
AMRAP 3
10 Power Snatch 95/65
20 Box Jumps 24/20
rest 3min
AMRAP 3
5 Power Snatch 135/95
10 BF Burpees

A. Push Press 3×3
B. Push Jerk 3×5
C.
3 RFT
20 Wall Ball
20 Pull Ups
20 HPC 95/65
*If you finish the 3 rounds in under 9 minutes, immediately complete a 4th round

A. Back Squat 5×5
*first set @80%
B. For Time
30 GHDSU
15 FS 185/125
30 TTB
15 FS
30/21 Cal Row
15 FS

For Time:
1000m AB
then
10 DL 275/185
50 Dubs
8 DL
40 Dubs
6 DL
30 Dubs
4 DL
20 Dubs
2 DL
10 Dubs

*Goal is heavy but unbroken DL

+

100 Hollow Rocks

5 sets
2 High Hang Power Snatch + 3 OHS

+

Elizabeth
21-15-9
Clean
Ring Dips