TheBoltBlog

A1. FS – 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
A2. Wgt/Strict Pull Ups 5×5
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5 sets for cals/reps
45s Row for Cals
15s Rest
45s Wall Balls
15s rest
45s Double Unders
15s rest
*DU are scored 1 for every 5 reps

A. 2 sets Snatch 2@75%, 1@80%, 1@85%
B. 2 sets C&J 2@75%, 1@80%, 1@85%
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21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
**Compare to 4.12.13

For time:
800m Run
30 Thrusters 45/35
30 Burpees
800m Run
30 Thrusters 45/35
30 Pull Ups
800m Run
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http://www.jacobloganrun.com/index.html

EMOM – 12
1-4min 5 Squat Clean @60%
5-8min 3 Squat Clean @70%
9-12mn 1 Squat Clean @80%
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21-15-9
Wall Ball
Heavy KB Swing
*After each round 200m Run w/ Plate 45/35

EMOM – 10
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 5 sets of each, that can add up quickly!). Coaches will provide guidance.
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4 RFT
10 Deficit/Strict Chest to Deck (CTD) Push Ups (hands on plates)
20 Lunges
30 Double Unders
*If you cannot get your CTD w/ a deficit do standard strict push ups, scale as needed. CTD is not Hand Release keep your mid-line on/stabilized throughout the reps.
**You may scale up the lunges by adding a barbell, however you should be able to complete 20 UB reps with the wgt.