TheBoltBlog

4 Sets
6 Wgt/Strict Ring Dips
rest 15s
8 Barbell Bentover Row
rest 15s
40s ME Double Unders
rest 90s
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1,2,3…10
Thrusters 95/65
*5 TTB and 100m Sprint after each round

A. 3 sets 2 Pause Snatch Pull (1″, knee, hip, finish) + 1 Snatch Pull
B. Snatch 5×1 @80-90%
C. 5 sets Power Clean+Hang Clean+Jerk (3sec pause in split)
+
EMOM-10
5 CTB Pull Ups
9 Wall Ball
*If you do not complete the required work in the minute, finish your set, rest the remainder of the following minute and then jump back in.
**Make up any rounds you missed at the end of the wod

A. Snatch 5×2 @75-85%
B. Jerk Dip Squat 3×3 @85-90% of Jerk
Demo Video Link
*”With the bar in the jerk rack position, dip at the knees with the same posture and to the same depth as during a jerk, and return to standing. This exercise involves no speed in either direction; it should be a controlled movement with constant tension.”
**Make sure the torso stays vertical!
C. FS 5@70%, 3@80%, ME@90%, 3@80%, 5@70%
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5 RFT
7 STOH
21 Lunges wgt with vest or KBs as needed
*Goal is sub 10min, scale load appropriately

EMOM -15
Min 1 – 40s Row for m
Min 2 – 40s Double Unders
Min 3- 40s ME Pull Ups
*record the lowest meters/reps for any interval
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Tabata – Abmat Sit Ups
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GHD Raises 3×15
or
Russian Leg Curls 3×8

A. 3 sets – 2 Pause Snatch Pull + 1 Snatch Pull
B. 5 sets Power Snatch+OHS+Snatch (2 sec pause in bottom)
C. 4×2 C&J @75-85%
+
AMRAP-7
5 R-arm KB Thruster 53/35
5 L-arm KB Thruster
5 Burpee Box Jumps 30/24