TheBoltBlog

A1. Wgt/Strict Pull Ups 5×5
A2. Heavy KB Swings 5×8-12

+

3 RFT
400m Run
21 FR Lunges 95/65
15 CTB

5 sets beginning at 70% of clean
Squat Clean + 2 FS

+

For Time
3 Rounds
5 HPC 135/95
20 Wall Ball
3 Rounds
5 HPC 135/95
10 BF Burpees
3 Rounds
5 HPC 135/95
5 Thrusters 135/95

21-15-9
Cal AB
Hang Power Clean 135/95
rest 5min
21-15-9
Cal Row
Thruster 95/65
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or 12 Days of BOLT Christmas

12 Days of BOLT Christmas
1. SC&J 185/125#
2. Burpee w/ lateral hop over bar
3. HSPU
4. Pistols (4 total)
5. CTB Pull ups
6. Box jumps
7. KBS 70/44
8. HR Push Ups
9. wall ball 20/14#
10. DL 185/125#
11. TTB
12. Overhead Walking Lunge (each) 45/35

Back Squat
3@80%, 2@85%, 1@90%, 3×1@90+%
+
For time 10min cap
30 Burpees to 6″ target
1000m Row
30 Burpees to 6″ target

Ring MU Skill Work
– MU transitions/eccentrics
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow/Arch Kipping on Rings
– Hollow Rocks
+
AMRAP 12
9 Box Jumps 24/20
6 Power Snatch 135/95
3 MU
*scale MU to 6 CTB