All posts by Molly Hitt

4-4-4-4 Back squat
- THEN -
3 Rounds:
12 Thruster (115/75#)
12 Front rack lunge step (115/75#)
9 Ring dip

2RM Snatch
- THEN -
EMOM 15 minutes:
Min 1: Max DB Burpee box step-up (50/30# to 24/20")
Min 2:

Heavy for the day:
1 Power clean
1 Hang squat clean
1 Squat clean
1 Jerk
- THEN -
4

4-4-4-4 Front squat
- THEN -
3 Rounds:
7 Burpee
5 Snatch (165/115#)
Then, 3 Rounds:
8 Burpee
4 Snatch

4-4-4-4 Push press
- THEN -
In teams of 2:
  60 Squat *Alt every 10 reps
60 Sit up

2-2-2 Split jerk
- THEN -
15-12-9-6-3
Row (Calories)
C2B Pull up
Strict HSPU
Box jump (30/24")
*16 minute time

Heavy for the day:
3 Clean & jerk
- THEN -
AMRAP 6 minutes:
6 Deadlift (315/205#)
35 Double under

4-4-4-4 Back squat
- THEN -
5 Rounds:
5 Muscle up
7 D-ball over-the-shoulder (150/100#)
200m Run
*16 minute time

Heavy for the day:
2 Touch-and-go power clean
2 Front squat
2 Jerk
- THEN -
9-15-21-15-9
Power snatch (95/65#)

AMRAP 12 minutes:
20 Sit up
40 Squat
- REST 2 MIN -
AMRAP 12 minutes:
15 Push up
30