TheBoltBlog

Back Squat
3@80%, 3@85%, 3×3@90%
+
4 RFT
400m Run
ME TTB
*minimum of 10 reps per round
*score time and total TTB

5 Rounds
AMRAP 3
9 DL 155/105
12 Push Ups
15 Wall Ball
rest 1min

5 sets
2 OHS + 1 Snatch Balance
+
4 RFT – 12min Time cap
300/250m Row
20 Pistols

Press 5-5-3-3-1-1
+
3 RFT
7 Hang Power Clean 185/125
14 Burpees w/lat jump

Front Squat 5×3
+
4 sets
15/12 Cal Row
ME MU or CTB/Pull Ups
6 Burpees Over the Box 24/20
rest 2min
*3 MU minimum
*12 CTB/Pull Up minimum each round

Accumulate 50-70 HSPU
+
10 Power Cleans 135/95
200m Run
30 OH Walking Lunges 45/35
200m Run
10 Power Cleans
200m Row
30 OH Walking Lunges
200m Row
10 Power Cleans