TheBoltBlog

AMRAP 20
2 Rounds of Cindy
3 Heavy Power Cleans @70-75%
+
3 sets for Quality
15 Banded Good Morning/GHD Hip Ex
15 Band Pull Aparts
10 Bent Over Rows

General Track
A1. Back Squat 5×3
A2. High Box Jumps 5×3
B.
42 Russian Swings 70/53
15 STOH 135/95
30 Russian Swings
15 STOH
18 Russian Swings
15 STOH

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WL Track
A. Snatch build to Opener
B. C&J build to Opener
C. Back Squat 3×1 @85%
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol

General Track
EMOM 10
Min 1-4 : C&J @75%
Min 5-8: C&J@80%
Min9-10: C&J@80+%
then 5min to build to a heavy single
+
AMRAP 15
50m Sled Pull
5 C&J 155/105
10 Burpees w/Lateral Jump

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WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
B. Clean & Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
C. FS 1RM

Muscle Up Skills and Drills
Athletes with Muscle Ups
A1. MU 5×5 or 5 ME Sets
A2. GHD Sit Ups 5×10-15
—-
Athletes working on MU
15 minutes to work these skills
False Grip Ring Row or MU transition 5-8reps
Rings to Support/Rings to Bottom Support
Hollow Body Hold 30-60s
Hollow Lat Pulls
Deep Bar/Ring Dips
Hip Extension to Glute Bridge 5-8 reps
CTB Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
+
5 RFT 12min Cap
6 DL 275/185
9 HSPU
12 Box Jumps 24/20

General Track
For Time
20 Pull Ups
30 KB SDHP 70/53
40 Wall Ball
100 Double Unders
40 Wall Ball
30 KB SDHP
20 Pull Ups
+
100 Hollow Rocks

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WL Track
A. Power Clean 4×2 @65,70,75,80%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s

A1. Press 5@65%, 5@75%, ME@85%, 5@80%
A2. Legless RC or RC 4×1-3
+
4 RFT 10min Cap
10 Squat Clean 135/95
15/10 Cal Row