Day 6 Week 5 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

20:00-48:00 WOD

48:00-60:00 GO BEYOND Accessory Work (optional)

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Forearm stretch

Lying Hamstring Stretch

Iron Crosses

Plank Up Downs

WOD Prep

2-3 Rounds

2 Deadlift (build to WOD weight)

4 Alt. DB Snatch

100m Run

WOD:

Partner 12 Rounds For Time:

5 Unbroken Deadlift @205/145

10 Unbroken Alt. DB Snatch @50/35

200m Run

*alternate movements with partner

—Cash-out—

36 Single DB Devil’s Press

PACE GOAL: 24:00-28:00

FOCUS:

Short work and rest intervals. This can be very sneaky, short work, short rest but enough to keep pushing the pace
Great opportunity to try and level up on your DB Snatch weight. Remember, there are weights in between levels. There is a 40 and 45# DB in between 35 and 50, etc.

STRATEGY:

Push to a harder effort level while staying unbroken
The deadlift and run rounds will be tough, the snatch rounds gives a bit of extra rest. This is good interval fitness
Run should take no longer than 1:15, adjust distance for scaling levels if needed

BEGINNER: 135/95, 25/15, burpees only for cash-out

SCALED: 185/125, 35/20

GO BEYOND Accessory Work

10,9,8,7,6,5,4,3,2,1 of

Push-ups (hardest version you can)

Inverted Rows (VIDEO)