Monday, 1/7/19

Weightlifting

4Horsemen Wave1 Week3
3 Deadlift Supersets with A,B,C,D,E
(30min)

A: KB Snatch (3×10@1.5/1pood)

B: Deadlift ((9+,11+,13+)@(70%,65%,60%))

C: GHD Situp (3×10)

D: Burpee (3×15)

E: 90 Second Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
20 Sit-up
5 Squat cleans 185/125

RX+ 20 GHD sit-up, 5 Squat cleans 205/145

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