TheBoltBlog

EMOM 10
7 Hang Power Clean + 5 STOH
—
Rest 3min
—
EMOM 10
12/9 Cal Assault Bike
*Sprint each interval
—
Rest 3min
—
EMOM 10
Odd: ME BF Burpees
Even: rest

A. 5 RFT
40m Sled Push
3 Squat Snatch
2 Rope Climbs
B. Mobility
Pec/Delt Smash
Banded Hamstring
Pidgeon

A1. Challenging HSPU 5×5-8; r/r 20s
A2. Strict TTB/GHD Sit Ups 5×8-15; r/r-60s
B. 5 sets
AMRAP 2
25/20 Cal Row
ME Pull Ups
rest 1min

A. Deficit Deadlift 5×3
*Pull with feet elevate on a plate, only pull from deficit if you can maintain a neutral spine at setup and throughout the lift
*Compare to 4.9.18
B. 3 Rounds
9 DL
100m Run
– rest 1min
6 DL
200m Run
-rest 1min
3 DL
300m Run
-rest 1min

A. Back Squat 5@75%, 3@85%, ME@95%, 2×3@85-90%
*Compare to 5.23.18
B. For Time
20/15 Cal AB
30 Thrusters 95/65
40 Wall Ball

A. Pause (2s) Push Press 4×3
B. Push Jerk 4×2
C. 3 RFT
21 DB Snatch 50/35
15 Box Jump Overs 24/20
9 Burpees w/ lateral jump over DB