Monday, 12/24/18

Weightlifting

4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)

A: American KB Swing (25 KB swings @1.5/1pood )

B: Deadlift ((5+,7+,9+)@80%, 75%, 70%)

Post Max reps on 80% for the score and write the reps for 75% and 70% in the box.

C: Barbell Rollout (10 reps each round)

D: Row (15 Cal each round)

E: 90 Second Rest

Metcon

Metcon (Time)

For time,
3 rounds of
15 cal row
12 Power snatch 95/65
9 Burpees

(12min)

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