TheBoltBlog

5 sets
Power Clean + Clean + Jerk
+
100 Double Unders
then
10-8-6-4-2
STOH 155/105
FS 155/105
then
100 Double Unders

5 sets
3 Position Snatch (high hang, mid hang, ground)
*first set at 60% 1RM Snatch
+
21-15-9
KB Swing 70/53
Box Jump 24/20
TTB

Every 5 minutes for 5 sets
400m Run
20 Front Rack KB Lunges
*Scale run to get approximately 2min of rest
+
Foam Roll Quads + IT Bands
Pigeon Stretch
Couch Stretch

A1. FS 5×2; first set at 80
A2. 5xME Strict Pull Up (minimum 5)
+
AMRAP 8
50 Burpees
30 Thrusters 75/55
ME MU or ME CTB in remaining time

HS/HS Walk Skill Work
+
For Time
750m Row
15 GTOH 135/95
500m Row
12 GTOH
250m Row
9 GTOH

Power Clean
5×3
+
3 RFT
21 Russian Swings 70/53
15 Pull Ups
9 Strict HSPU