Friday, 1/18/19

Weightlifting

4Horsemen Wave1 Week4
3 rounds Squat Supersets of A,B,C,D,E
(30min)

A: Bulgarian Split Squat (3×6(each side) @2/1.5pood KB)

B: Back Squat ((7+,9+,11+)@(75%,70%,65%))

C: Hanging Leg raises (3×10)

D: Bike (3×15 Cal )

E: 90 Second Rest (3x90sec)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10
10 Snatches 135/95
10 Snatches 155/105
10 Snatches 185/125
10 Snatches 205/145
10 Snatches 225/155
10 Snatches 245/170

Scale 1
95/65
115/80
135/95
155/105
165/115
175/120

Scale 2
45/35
50/40
55/45
60/50
65/55
70/60
75/65

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