TheBoltBlog

General Track
A. E2MOM x 4 : 3 (High Hang Power Snatch + OHS)
B. In 10min build to OHS heavy single, 2s pause
C.
27-21-15
Cal Row
Burpees
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WL Track
A. OHS 5×1 2s pause building to heaviest
B. 4 x (3 High Hang Power Snatch + 1 OHS) @65,70,75,80%
C1. DE Back Squat 7×3@60-65%
C2. High Box Jumps 7×3
D1. Wgt GHD Hip Ex 3×15
D2. Wgt Sit Up 3×20

General Track
Tempo Snatch or Tempo Clean & Pause Jerk
3×1@65%, 3×1@70%, 3×1@75%, 3×1@80%, 3×1@85%
+
5 RFT
15 TTB
15 Push Ups
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WL Track
A. Back Squat 5×2@70%; with 5s pause on 1st rep
B. Tempo Snatch 5×1@65%, 5×1@70%, 5×1@75%, 5×1@80%, 5×1@85%
C. Tempo Clean + Pause Split Jerk (3s) 3x1s at same %’s

With a partner
AMRAP 25
400m Sled Pull
400m Run

General Track
A. E2MOM x 5: 3 FS
B. E90s x 5: 5 Pause Push Press
C.
EMOM 10
5 Hang Power Clean 135/95
ME Wall Ball in remaining time
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WL Track
A. Hang Power Clean + FS 5×3 @65,70,75,80,85%
B. FS 2@65, 2@70%, 3@75%, 2×3@80%, 3@85%, ME@82%
C. Split and Press 3×5
D. Pause Push Press 5×5
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12

EMOM 12
Odd- 15-30′ HS Walk or 30s HS Hold
Even- 6 Alternating KB Snatch
+
5 RFT 10min time cap
7 STOH 155/105
14 Box Jumps 24/20

General Track
A. E90s x 5 : 3 OHS w/2s pause
B. E2MOM x 5 : 3 (High Hang Power Snatch + OHS)
C.
AMRAP 12
200m Run
5 Heavy DL
1 RC
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WL Track
A. OHS 5×3 w/2s pause
B. 5x (3High Hang Power Snatch + 1 OHS) @65,70,75,80,85%
C. Back Squat 2@65, 2@70%, 3@75%, 2×3@80%, 3@85%, ME@82%
D. Snatch Pull 4×3
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×20