TheBoltBlog

Front Squat
3@65%
3@75%
ME@85%
3@75%
3@65%
+
5 RFT
5 TnG DL
10 TTB
30 DU

EMOM – 12
Odd – Row for cals 15/12
Even – 15 Burpees
*If you cannot maintain the rep scheme, 45s of rowing, 45s of Burpees on the minute
– rest 7 min
AMRAP – 10
100m Farmer’s Carry
10 Box Jumps 24/20
10 Pull Ups
————
I know we are working hard on our Olympic Lifts. When the mind paralyzes the movement; take a moment, visualize the cue, clear the mind, step to the bar, back flat, be AGGRESSIVE!
http://firstpull.net/2013/11/20/on-improving-the-skill-of-weightlifting-one-of-the-best-advice-i-can-give-you/

A. Snatch 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%
B. C&J 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%
+
Tabata Mash Up
Wall Ball
KB Swing

A1. High Box Jumps 3×5; r/r – 45s
A2. Triple Broad Jump 3×2; r/r – 45s
A3. 3 x 5 strict HSPU + ME Kipping; r/r – 45s
A4. 3x30s L-sit/L-Hang; r/r -45s
+
Every 2min for 10min (5 sets)
200m Run
7 Back Squats
———–
Also a good hip strengthening movement for those of you working on TTB

A. 3×2 Pause Snatch Pull (1″, knee, hip, finish)
Pause Snatch Pull – link
B. Snatch 4×2 @70-80%
C. 5 sets Power Clean+Hang Clean+Jerk (3sec pause in split)
+
21-15-9
OHS 95/65
Pull Ups

Every 30s for 10min
Odd – 2 SC @70-80%
Even – 15sec HS hold
+
5 sets
40s 2 Push Press + 2 Front Rack Lunge 115/75
40s Burpee-Pullups
40s 40m Shuttle Run
rest 1min