DeadBOLT
400m Run
3 Rounds of
–5 Heavy DL
–10 Toes to Bar
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
A. 1RM Snatch
B. 1RM C&J
C. 2K Row
——
Everyone needs to test before the end of next week.
A1. Rope Climb 5×1-3
A2. HS walk 5×30′ or HS hold 5x30s
+
Grace
For time
30 C&J 135/95
EMOM – 12
Odd – 3 BS building
Even – 4 High Box Jumps
+
7 RFT – 14min cutoff
7 Squat Clean 115/75
7 Ring Dips/Dips/HRPU
7 Pull Ups
EMOM -10
Odd – Goat/Skill
Even – 40 Double Unders or 30s DU attempts
+
3 Sets of
AMRAP – 3
7 Thrusters 95/65
7 Bar Facing Burpees
– rest 1 min
**Pick up where you left off after each AMRAP and record total rounds
General Track
Pause FS (3 seconds) 5×3
+
3RFT
25 KBS
25 Box Jumps
Strength Track
A. Snatch 3-3-2-2-2
B1. Pause FS 5×3; r/r – 10s
B2. 5 sets ME minus 2 Pull Ups; r/r – 3min
C. Heavy KB Swing 3×21; rest 2min
D. Accumulate 3min FLR (on rings if necessary)
