All posts by Molly Hitt

4-4-4-4 Bench press
- THEN -
For time:
80 Hang squat clean thruster (95/65#)
*Every time you drop the bar,

4 Rounds of:
10 DB Split squat (per leg)
10 DB Curl + press
10 Wtd sit up w/ plate

2 waves of 5-3-1 Push press
*Add weight each set. Use same weights for both waves.
- THEN -
AMRAP

4-4-4-4 Front squat
- THEN -
22-16-10-4
1-arm DB Hang clean & jerk (50/35#) *split reps evenly between arms each

6 Rounds:
4 Strict pull up
6 Ring dip
200m Run
12 Wtd. box step over (50/35#)
4 Strict pull

In teams of 3:

3 times through:

3 minutes at each, switching athletes every 30 seconds:
Run (trueform)
Push press

2 waves of 5-3-1 Deadlift
*Add weight each set. Use same weights for both waves.
- THEN -
AMRAP 15

2 waves of 5-3-1 Push press
*Add weight each set. Use same weights for both waves.
- THEN -
AMRAP

4-4-4-4 Front squat
- THEN -
5 Rounds:
AMRAP 2 minutes:
6 Hang clean & jerk (115/75#)
12 Mountain climbers