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Saturday July 6th - Week 4 of 10

8AM

Warm-Up

- Coaches Choice

A. Bench Press

-8 Reps @ RPE 7 (~71%)

-8 Reps @ RPE 8 (~74%)

-8 Reps @ RPE 9 (~79%)

- Subtract 5% Repeat sets of 8 reps until RPE 9 again (max 3 sets)

B. Power Snatch + OHS

- 2 Reps @ RPE 6 (~83%)

- 2 Reps @ RPE 7 (~86%)

- 2 Reps @ RPE 8 (~89%)

- 10 min EMOM - 1 Rep Each minute; start at 78% with every 2 successful reps increase weight slightly

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2 -

 24 Minute AMRAP:

While one partner runs 400m - second partner completes as many as Wall Balls as possible

Partners Switch

Next while one partner runs 400m - second partner completes as many Double Unders as possible

Partners Switch

Then while oner partner runs 400m - second partners completes as many Burpess as possible

Partners Switch

Repeat all three movements until 24 minutes is up!



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