TheBoltBlog

Back Squat 3-2-1-3-2-1
+
5 RFT
12 Single Arm KB Rack Lunges
6 Snatch 115/75
2 Rope Climbs

A. Press 3×5
B. Push Press 3×3
+
21 GHD Sit Ups
15 Heavy KB Swings
9 Burpees over the box 30/24
*rest as needed and repeat twice

WL/Strength
A. Split and Press 3×5
B. Jerk 5×2 from the blocks or rack
C. OHS 3×10
D1. Good Morning 3×8
D2. GHD Sit Up 3×8-20
E. Crossover Symmetry Iron Scap
—————
General Track
A1. TnG Clean 5×3
A2. CTB Pull Ups 5xME minus 2 (minimum 5 reps)
+
AMRAP – 16
18/15 Cal Row
15 Box Jumps 24/20
12 Squat Clean 75/55

5 sets
Power Snatch + 2 OHS + 2 Snatch Balance + 2 Hang Snatch
*Bar does not touch the floor
+
AMRAP – 6
10-8-6-4-2 DL 225/145
5-4-3-2-1 HSPU
*Choose a rep scheme/movement pattern/ or load that allows you to move consistently. Those more proficient with HSPU scale up to 10-8-6-4-2
— rest 3 min
For time
1500m Row

WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×3 @88%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
—————-
General Track
Tempo FS 5×3; 22×1
+
E2MOM for 7 sets
30 Double Unders
8 Heavy/UB STOH
6 Burpees to 6″ target

WL/Strength Track
A. Hang Clean + Clean + Jerk – Build to heaviest then 1 sets @90%
B. Clean Pull 3@100%, 2×3 @105%
C. Tempo FS 22×1 4×4
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
———–
General Track
A1. Snatch 5×3 (not TnG)
A2. Muscle Up Skill work or warm up; r/r – 2:30
+
AMRAP – 12
15 Cal Row
12 Box Jumps 24/20
9 OHS 95/65
–rest 30s then immediately into
AMRAP – 2min
ME MU or ME Ring Dips