TheBoltBlog

EMOM – 5
8-15 TTB
*Skill work – Focus is improving the efficiency of the kip and connecting reps.
+
EMOM – 10
Power Clean + Hang Clean + 2 Front Squats
+
AMRAP – 6
5 Burpees
5, 10, 15….. Wall Ball

Back Squat 5-5-3-2-1 (begin at 60-65% and build)
+
4 RFT
20 KB Swing 53/35
20 KB Single Arm OH Lunges
100m Single Arm Farmer’s Carry

EMOM – 10
Odd – 1-5 MU / 5-8 Challenging Ring Rows w/2s pause at flexion
Even – 30′ Handstand Walk / 20-30s HS Hold
+
8 sets with a 2min clock
250/200m Row
7 Burpees
Odd sets – ME C&J 135/95 in remaining time
Even sets – ME TTB in remaining time
– rest 1 min

5 sets
1 Press + 4 Push Press
+
For time:
200m Run
21 Thrusters 95/65
200m Run
50 Double Unders
200m Run
15 Thrusters
200m Run
50 Double Unders
200m Run
9 Thrusters
200m Run
50 Double Unders

A.
5 sets
Hang Snatch + Snatch
then 1 set at 85% of heaviest
*0 misses allowed, aim for consistency
+
EMOM – 5
5-12 CTB Pull Ups
*Skill work – Focus is improving the efficiency of the kip and connecting reps.
+
21-15-9 – 7min cap
DL 225/155 or 60% of 1RM
Box Jumps 24/20
*Choose a weight and box height to allow you to finish in 7min. This is a SPRINT, go hard

A1. Front Squats 5×5
A2. Challenging HSPU 5×5-7; r/r-2min
+
1000m Row
then
21-15-9
OHS 115/75
Burpees