TheBoltBlog

A. Push Press 3-3-3-3
B. Max Rep Dead Hang Pull Ups x 2
C1. BB Overhead Carry 40m x 4; r/r-10s
C2. 8 Candlestick-Burpees x 4; r/r-1min
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Shoulder Mobility

A. EMOTM for 12 min -2 Jumping Squats @ 55% 1RM
B. KB Single Leg RDL 3x8e
C. Strict Pull Up Ladder x 2; r/r – 3min
D. 100 Hollow Rocks – Compare to 4.19.11
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Janet well on her way to 50 unbroken double unders

A1. Deadlift 5×5
A2. Ring Push Ups AMRAP-2; r/r-3min
B. 100 Abmat Sit ups AFAP – Compare to 3.30.11
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Posterior Mobility

A1. Front Squat 2-3 reps x 4
A2. Dead Hang KTE 12-15 x 4; r/r-4min
B. KB Single Leg RDL 3x8e; r/r-90s
C1. 30 Double Unders x 4; r/r-10s
C2. 21 KB Swing (unbroken) x 4; r/r-60s