TheBoltBlog

EMOM – 12
Odd – Goat 1
Even – Goat/Skill 2
*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 6 sets of each, that can add up quickly!). Coaches will provide guidance.
+
3 sets
AMRAP – 4
6 Burpees
9 Wall Ball
12 Box Jump Overs 24/20
-rest 1 min
*Begin each AMRAP where you finished the previous, score total rounds over the 3 sets

DL 5×3
+
300m Run
9 C&J 185/125
21 TTB
300m Run
15 C&J 135/95
15 TTB
300m Run
21 C&J 95/65
9 TTB

5 sets to heaviest
PC+ HSC + 2FS
+
AMRAP 9
10 FR Lunge 95/65
30 Double Unders

For time
30 MU
or
3 RFT
30 Cal Row
20 Pull Ups
10 Dips
*Compare to 6.24.15

5 sets
1 Push Press + 2 Push Jerk + 2 Split Jerk
+
AMRAP 12
1 Rope Climb
3 Snatch @70%
12 Box Jumps 24/20

EMOM – 10
Odd – 5 Heavy Thrusters
Even – 1-3 MU
+
100 Double Unders
then
10-8-6-4-2
STOH 135/95
FS 135/95
then
100 Double Unders