Weightlifting
4Horsemen Wave2 Week4
3 Squat Supersets with A,B,C,D,E
(30min)
3 Squat Supersets with A,B,C,D,E
(30min)
A: Bulgarian Split Squat (3×6 @50/35 (L/R each))
B: Back Squat ((5+,7+,9+)@(80%,75%,70%))
C: Hip Extension (3×15)
D: Bike (3x15cal)
E: 90 Second Rest (3x90sec)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
1 Squat Snatch 155/110
3 Clean & Jerks 155/110
30 DU
1 Squat Snatch 155/110
3 Clean & Jerks 155/110
30 DU
You can power snatch then OHS for a squat snatch. Power clean, squat clean, push jerk and split jerks are allowed.
GYM1010 
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