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Saturday October 5th - Week 4 of 12

8AM

Warm-Up

- Coaches Choice

A. Clean Skill Work:

EMOM 15 minutes - As skill improves increase weight

- Minutes 1 - 5: 2 Tall Cleans

- Minutes 6 - 10: 2 Wide Stance (no Foot movement) High Hang Cleans

- Minutes 11-15: 2 Hang Cleans (Increase weight from last week while still maintaining speed)

 

B. Press

- 8 Reps @ RPE 6 (~61% of 1RM)

- 8 Reps @ RPE 7 (~71% of 1RM)

- 8 Reps @ RPE 8 (~76% or 1RM) x 3 sets

 

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2

Cash In:

Partner 1: Run 200m/Row 250m

Partner 2: Goblet Squat Hold

Switch

Then...divide work as needed

- 20 Burpees

- 40 Wallballs

- 60 KBS

- 80 Lunges

-100 Wallball Toss Situps



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