WOD:

1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps.

2) Close Grip Bench Press: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 3 rounds AQAP:

10 Clean and Jerks 65/45

400m Run

Extra Work:

4) Band Pull Aparts: 100 not for time

Break this up into as many sets and reps as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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