TheBoltBlog

A1. Challenging HSPU 4×5-8; r/r 20s
A2. Heavy KB Swing 4×15; r/r-20s
A3. TTB/GHD Sit Ups 4×8-15; r/r-60s
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3 sets
ME Sled pull in 60s

EMOM – 10
Min 1-4 – Clean 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
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10min clock
20 Hang Power Clean 95/65
30 Double Unders
20 Pull Ups
30 Double Unders
20 Burpees
30 Double Unders
20 Thrusters 95/65
30 Double Unders
ME Row for meters in remaining time

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WL Track
A. EMOM-15 – Clean 1-5 @75%, 6-10@80%, 11-15@85%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×3@70%
D2. Bentover Row 4×8

Kipping Skill Work
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AMRAP – 8
2, 4, 6, 8…. C&J 135/95
5 Burpees w/lateral Jump

Back Squat 5×5
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4 RFT
200m Run
30 Wall Ball

EMOM – 10
Min 1-4 – Snatch 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
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AMRAP 15
2 MU
4 HSPU
8 Power Snatch 115/75
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WL Track
A. EMOM-15 – Snatch 1-5 @75%, 6-10@80%, 11-15@85%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
C2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
D. Back Squat 4×3@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25

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.
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21-15-9
FS 135/95
Alt KB Snatch 53/35