TheBoltBlog

Taking the barbell from the ground establish a 3-rep max OHS in 10 min
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Pistol Skill Work
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30 Wall Ball
30 CTB Pull Ups
30 Pistols
30 DB/KB Snatch 70/50
*Pistols may be scaled to a pistol alternative or 60 Air Squats. Your coach will determine how to scale based upon your performance in the skill work
**If you finish in under 7 minutes complete a 2nd round
***For those of you able to complete rx’d act as if are being judged and no rep yourself if necessary. Hit the target, CTB, complete it rx’d and only scale if you absolutely need to.

A. 2 SLO + 1 Snatch x 5
*Our primary focus is strengthening position in the first pull. DO NOT increase load if you cannot maintain perfect first pull mechanics!
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EMOM – 8
2 Snatch at heaviest set of A (at least 5 sec between reps)
–and–
20 DU or 20s of DU attempts
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4x400m
rest 2min
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Last chance to pay and put your order in for the Compete Every Day BOLT shirts. Also, I need final shirt orders for all other regional apparel by Wed close of business, you will pay upon arrival. And as a sidenote we will be printing extra grey/Texas/BOLT T-shirts.
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Snatch Lift Off from OlyAthlete on Vimeo.

A1. Clean 1-1-1-1-1
A2. Wgt Dips 5-5-5-5-5
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AMRAP-15
200m Run
2,4,6,…Curtis P’s 115/75

5 sets of
1 Power Snatch + 3 Heaving Snatch Balance
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EMOTM – 8
2 Snatch
*Compare to 1.8.13. Attempt to complete all reps @80% if you did not do so, or increase wgt if you completed all reps on 1.8.13.
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400m Run
25 Burpees
25 Squat Cleans 95/65
400m Run

5 sets of 2SLO+1 Hang Snatch+1 Snatch Pull Under (SPU)
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EMOTM – 8
2 Snatch at 80%
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AMRAP – 8
6 Heavy FS
12 Pull Ups

Snatch Pull Under – Demo from OlyAthlete on Vimeo.

A. DL 1×2 @85%
B. DE DL 3×3 @70%; r/r-120s
*If you could not perform last weeks sets of 3 @80% with proper form do not increase for part A. Neutral spine position is priority #1
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1000m Row
100 DU
10 C&J @60-70%