TheBoltBlog

Review gymnastics kip
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2 ME sets Pull Ups
*scale as needed with bands or up to CTB
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EMOM 18
Min 1: 100m Sprint
Min 2: 15/12 Cal Row
Min 3: 15-20 Wall Balls

General Track
A.
Back Squat
5@65%
1@80%
5@70%
1@85%
5@75%
1@90%
5@80%
1@90+%
B.
AMRAP 8 sets
1:30 work/ 30s rest
3 Power Snatch 135/95
6 Deficit Push Ups
9 Air Squats

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WL Track
A. Power Snatch 4×2 @62.5,67.5,72.5,77.5%
B. Snatch + 2 OHS to heaviest; then 2 sets @85%
C. Back Squat 3RM, then 1×3@95 and 1×3@90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol

General Track
Every 2:30 for 6 sets
2 Clean & Jerks
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AMRAP 15
5 Power Cleans 135/95
10 TTB
15′ HS Walk or 30s HS Hold or Plank
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WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single ; 0 misses
B. Clean & Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single ; 0 misses
C. Pause FS 1RM (2s); then ME set @90% of C (no pause)

A1. High Box Jump or Depth Drop Jump 5×4
A2. False Grip Pull Up or Ring Row 5×5-8
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750m Row
100m Farmer’s Carry 53/35
500m Row
100m Farmer’s Carry
250m Row
100m Farmer’s Carry

General Track
Front Squat 5×4
*2s pause on first and second squat
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In 3 minutes
250/200m Row
30 STOH 115/80
ME Wall Ball in remaining time
* rest 3min
In 3 minutes
250/200m Row
20 STOH 135/95
ME Wall Ball in remaining time
*rest 3min
In 3 minutes
250/200m Row
10 STOH 155/105
ME Wall Ball in remaining time
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WL Track
A. Power Clean 4×2 @60,65,70,75%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @95,100,105%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s

Deadlift 5×3
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For Time – 18min cap
100 Double Unders
10 Squat Cleans 155/105
5 MU
80 Dubs
8 SC
4 MU
60 Dubs
6 SC
3 MU
40 Dubs
4 SC
2 MU
20 Dubs
2 SC
1 MU
*Scale for MU is 3x CTB or pull ups