TheBoltBlog

Handstand & HSPU Skill work
+
21-15-9 (7m cap)
OHS 95/65
CTB Pull Ups
—
rest 5 min
—
21-15-9 (7m cap)
Thrusters 95/65
Bar Facing Burpees

Build to a 1RM C&J
+
AMRAP – 10
8 Power Clean 135/95
50 Double Unders

Every 75s for 10 sets
3 BS @80%
+
300m Row
30 STOH 115/75
600m Row
20 STOH
900m Row
10 STOH

7 sets
3 Heavy Power Clean
12 High Wall Ball
100m Sprint
– rest 1min

Halting Snatch 5×2
2s pause at the knee
+
EMOM – 12
Odd – 8-12 Burpees to 6″ target
Even – 15 KB Swing

Ring Skill Work
+
5 RFT
200m Run
4 MU
8 Unbroken Front Squat