TheBoltBlog

5 sets
3 Position Clean + Jerk
+
3 RFT
75 Double Unders
50 Air Squats
25 KB Swing 53/35

For Time 25min cap
50 GHD Hip Extension
50 Wall Ball
50 Deficit Push Ups 45/25s
50 KB Box Step Overs 53/35, 20″
50/35 Cal Row
+
3 Rounds for Quality
8-12 Bentover Row
30-60s Lsit
15 Band Pull Aparts

In 15min build to a 1RM OHS
+
4 RFT
10 Power Snatch 115/80
10 Bar Facing Burpees

EMOM 10
Odd: 3 Hang Squat Clean
Even: 6 Challenging HSPU
+
For time 12min cap
30/21 Cal Assault Bike
30 Pull Ups
30 Thrusters 115/80
30 Pull Ups
30/21 Cal Row

DL
5×3
*first set at 80%, 3min rest btwn sets
+
2016 Regional Event 5
3 RFT
400m Run
40 Abmat Sit Ups
7 Heavy DLs
*Compare to 5.24.16

A1. FR Lunge 5×10
A2. Rope Climb 5×1-3
+
3 RFT 8min time cap
30 Box Jumps
15 STOH 135/95