TheBoltBlog

5 sets
2 Clean Lift Off (CLO) + 1 Hang Clean+ 1 Jerk
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‘Macho Man’
Courtesy of CF New England
EMOM until failure
3 Power Clean
3 Front Squat
3 Jerk
*185/125. Choose an appropriate weight, if you do not complete at least 5 minutes reduce the weight and jump back in. If you make 10 minutes add a rep to each movement, each minute until failure.

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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500m Row
400m Run
100 Double Unders
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10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF
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Day 18 of Burpees

A. DL 1×1 @97.5%
B. DE DL 2×3@70%
*Take your time building for part A. If you are a new athlete who has not participated in the DL program 5×3 DL.
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2min Row for cals
1min Pull Ups
r/r – 90s
2min Burpees
1min Pull Ups
r/r – 90s
2min Wall Balls
1min Pull Ups

BS 3-3-3-3-3
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3RFT
20 KB Swing
Strict Push Ups 15/10
100′ OHD Lunges
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Accumulate 3-5min in the Prone Plank