TheBoltBlog

Gymnastic Skill Work
– Muscle Ups
– Kipping Pull Ups
– Ring Dips
– HSPU
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Choose a challenging progression or scaled version of a movement above
Every 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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AMRAP – 12
3 PC @ 65%
9 Wall Ball
15 Box Jumps
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Sanya Richards-Ross’ 400m Gold Medal effort – 49.55. The only reason I don’t run that fast is because I have to stop and turn around at 405.

A. SLO+Hang Snatch 4×2(2+1)
B. Snatch Push Press 4×2 (Click here to watch)
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3 Rounds For Quality (RFQ)
6 TGU
8 Burpees w/ max vertical jump
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This is what your SLO should look like. Notice how the knees clear or go back so the bar can travel straight up and back into the hang position.

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And here is Ilya Ilyin of Kazakhistan in the 94kg class breaking the WR in the C&J at 233kg (512lbs) and shattering the 94kg total by 6kg

Hang Snatch
2-2-2-2-2
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AMRAP – 10
5 Power Snatch 115/75
30 Double Unders
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I liked this rebuttal
http://thinkprogress.org/media/2012/07/31/616831/sexist-tweets-zoe-smith/?mobile=nc
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and this via Michelle Attah

Press
3-2-2-1-1
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2 sets of
1 Round of Barbara
– 20 Pull Ups
– 30 Push Ups
– 40 Sit Ups
– 50 Air Squats
Run 400m
r/r – 4min

A1. Pause FS 5×3; r/r – 60s
A2. Wgt Pull Ups 5×3; r/r – 60s
*Last set should be heavier than 7.12.12
B. GHD Raise 3×12
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AMRAP – 7
10 KB Swing R Arm
10 KB Swing L Arm
10 HR Push Ups