TheBoltBlog

With a running clock
– At 0 min
500m Row
50 Wall Ball
– At 10 min
3 RFT
10 Burpees
15 Box Jumps
– At 20 min
2 RFT
25 KB Swing
200m Sprint

General Track
Back Squat 4×4@90%
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For time
750m Row
8 Heavy/Challenging OHS
500m Row
8 OHS
250m Row
8 OHS
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Strength Track
A. Clean 2@75%, 2@80%, 1@85%, 2×2@80%
B. BS 4×4@90%
C1. Close Grip Bench Press 4×4
C2. ME Strict Pull Ups 4 sets
D1. GHD Sit Ups 3×15-25
D2. Band Pull Aparts 3×15

A1. Rope Climb 5×2-3
A2. Challenging HSPU 5×5-8
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AMRAP – 12
5 Power Clean @60-65%
30 Double Unders
50m Single Arm Farmer’s Carry

5 sets
Power Snatch + 2 OHS + Hang Snatch
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Helen
3RFT
400m Run
21 KB Swings
12 Pull Ups

BS 6×3@80%
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AMRAP – 10
8 Burpees
12 DL@40%

EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
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3 Sets
1min Row for Calories
1min HRPU
1min Box Jumps
rest 1min
*score total cal/reps