TheBoltBlog

EMOM – 8
4 Squat Clean @65-70%
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Score meters rowed and reps
4min Row for meters
rest 4min
2min KB Swings
2min Burpees

A. Press 3-3-3
B. Wgt Bar Dips 5-5-5
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AMRAP – 10
3, 6, 9, 12…. Wall Ball
Between each round
7 Pull Ups
10 Box Jumps
–or–
The Chief

A. 2 SLO + 1 Snatch x 5
*Our primary focus is strengthening position in the first pull. DO NOT increase load if you cannot maintain perfect first pull mechanics!
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EMOM – 8
2 Snatch at heaviest set of A (at least 5 sec between reps)
–and–
20 DU or 20s of DU attempts
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4x400m
rest 2min
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Last chance to pay and put your order in for the Compete Every Day BOLT shirts. Also, I need final shirt orders for all other regional apparel by Wed close of business, you will pay upon arrival. And as a sidenote we will be printing extra grey/Texas/BOLT T-shirts.
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Snatch Lift Off from OlyAthlete on Vimeo.

A. Build to 1RM Weighted Pull Up
B. ME strict Pull Ups x 2; rest as needed
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The Chief – 5 sets of
AMRAP – 3
3 Power Cleans
6 Push Ups
9 Air Squats
–rest 1 min

Build to a 1RM Back Squat
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AMRAP – 10
10 HRPU
10 Snatch 75/55
10 Wall Ball
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Back Squat day, you know what we need, more Milko