Weightlifting
4Horsemen Wave1 Week4
3 Deadlift supersets of A,B,C,D,E
(30min)
3 Deadlift supersets of A,B,C,D,E
(30min)
A: DB Power Clean (3×10@50#/35#)
B: Deadlift ((4+,5+,7+)@(85%,80%,75%))
C: Plank (3x60sec hold)
D: Double Under (3×100)
E: 90 Second Rest (3×90 second rest)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
3 Burpee Box jump over 24/20″
3 Deadlift 225/155
6 Burpee Box Jump over
6 Deadlift
9 Burpee Box Jump over
9 Deadlift
etc
3 Burpee Box jump over 24/20″
3 Deadlift 225/155
6 Burpee Box Jump over
6 Deadlift
9 Burpee Box Jump over
9 Deadlift
etc
GYM1010 
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