TheBoltBlog

Hang Snatch 5×1.1
+
4 RFT
7 TnG DL
21 HRPU
+
Shoulder Mobility

Back Squat
4×2.2
r/r – 2:30
+
4 sets
AMRAP – 3:30
10 Thrusters 75/55
10 Burpees
10 Box Jumps 24″/20″
r/r – 90s
*This is practice for a longer (12min+) workout. Goal is consistency, you should be working through the entire 3:30 minutes, and your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort.
**Start each AMRAP back at the top with Thrusters

ME Box Jump
ME Single Leg Box Jump
ME Kneeling Box Jump
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AMRAP – 10
8 TTB
10 Burpees
12 KB Snatch 53/35

A1. 4 sets ME Push Press @80% 1RM Press; r/r -15s
A2. 4 sets ME Challenging Ring Rows; r/r – 3min
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1000m Row x 3
r/r – 3min
Pace is 3-5sec below your 2k row pace. If your 2k row is 8:00min your 500m split pace is 2:00. Keep your split at 1:55-1:57 for each 1000m effort.
———–
Or make up the Open Prep from 1.22.14

5×1
3-Position Snatch
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Open Prep
4 sets
AMRAP – 3:30
6 Power Snatch 95/65
9 Box Jumps 24″/20″
12 Wall Ball
– rest 2min
*This is practice for a longer (12min+) workout. Goal is consistency, your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort.

EMOM – 10
Odd – 3 Back Squats building
Even – 5-10 Strict HSPU into Kipping
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3-6-9-12-9-6-3
Burpees
DL 185/125