Weightlifting
4Horsemen Wave2 Week2
3squat supersets with A,B,C,D,E
(30min)
3squat supersets with A,B,C,D,E
(30min)
A: Box Jumps (3×6@36/28″)
B: Back Squat ((3+,4+,5+)@(90%,85%,80%))
C: Cal Strength Extension (3×10 @45/35)
D: Burpee (3×15)
E: 90 Second Rest (3x90sec rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
5 Power Snatches 95/65
10 OH (walking) lunges 96/65
1 Rope climb from seated position.
5 Power Snatches 95/65
10 OH (walking) lunges 96/65
1 Rope climb from seated position.
Walking lunges if you have space available.
10 Banded strict chinups if you don’t have a rope climb
GYM1010 
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