TheBoltBlog

3RFT
800m Run
50 Abmat Sit Ups
30 Single Arm KB Lunges
+
3 RFQ
6-8 Tempo Ring Rows
10-15 GHD Hip Ex
10 Lateral Plate Raise

EMOM – 10
1 Hang Power Snatch + 2 OHS + 2 Hang Snatch
+
EMOM – 15
Min 1 – 15/11 Cal Row
Min 2 – 8 TTB + 8 Box Jumps 24/20
Min 3 – 8 STOH 135/95

A. BS -build to a 5RM
Then 2×5 at 85-90%
+
3RFT
10 PC 135/95
15 Bar facing Burpees
50 Dubs

Pull Up/MU Skill Work
+
2-4-6-8-10-12
Squat Clean
Bar Facing Burpee
+
3 sets for Quality
8 Bentover Rows
15-20 GHD Hip Ext

5 sets
5 TnG Power Cleans
rest 20s
5-10 Challenging HSPU
rest 60s
+
4 RFT
15 Heavy Russian KB Swing
12 STOH 135/95
20m Broad Jumps

E2MOM – 12min, 6 sets
4 BS @77%
+
500m Row x 4
rest 1min
+
100 Hollow Rocks