Day 6 Week 4 of 6 Front Squat/Snatch/Pull-ups/Handstand Push-ups

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-53:00 WOD

53:00-60:00 GO BEYOND Accessory Work (optional)

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Forearm stretch

Lying Hamstring Stretch

Iron Crosses

Shoulder Taps

WOD Prep

2-3 Rounds

100m Double KB Farmer’s Carry

6 Back Squats

8 Pull-ups

10 Push-ups

WOD:

Partner For Time:

800m Double KB Farmer’s Carry @53/35

100 Back Squats @135/95

150 Pull-ups

200 Push-ups

800m Double KB Farmer’s Carry @53/35

PACE GOAL: 27:00-33:00

STRATEGY:

split all distance/reps as needed
recommend 100s on the carry, 10s on back squat, 15s, 8s and 7s or 5s on pull-ups, 10s on push-ups
Scaled option: 800m carry, break up the back squats, pull-ups and push-ups however you want (example: 10 rounds of 10/15/20), 800m carry

BEGINNER: 400m Carries, 80 reps of each, 26/18, 45/35, Ring Rows, knees or hands elevated push-ups

SCALED: 35/26, 115/80, jumping/banded pull-ups, knees or hands elevated push-ups and/or broken up option mentioned above

GO BEYOND Accessory Work

Heavy Russian KB Swings 5x10

Ring Rows 5x10