TheBoltBlog

Front Squat
5@75%
3@85%
ME@95%
3@85+%
+
AMRAP 12
3 BMU
9 Power Clean 115/80
27 Double Unders

Aerobic Power Training
AMRAP 6
200m Run
then
10 Knees to Elbow
10 Wall Ball
-Rest 4 min
—————
AMRAP 6
200m Run
then
10 Burpees
10 Walking Lunges
-Rest 4min
—————-
AMRAP 6
200m Run
then
10 DL
10 HRPU
-Rest 4 min
—————-
AMRAP 6
200m Run
then
10 Box Jumps
10′ HS Walk or 20s HS Hold

A.
Halting Snatch DL 3×5 (below the knee, above knee, hip)
B.
EMOM 15
Min 1-10: 1 High Hang Snatch + 1 Hang Snatch
Min 11-15: 1 Snatch
C.
Regional Event 7
21-15-9 Thrusters 95/65
3-2-1 Legless RC

A1. Back Squat 5×5 @50-60%; Tempo @22×1
A2. Depth Drop Jumps 5×4
+
10 Rounds
1min Row for meters
1min rest
*score is lowest meters rowed for any interval

EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
+
Regional Event 3 (10min cap)
104 Wall Ball
52 Pull Ups

FR Lunge 5×10
+
3 RFT
400m Run
15 HSPU
50m Sled Push