Day 3 Week 6 of 6 Squat Clean/Push Press/Deadlift/Time Trial

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

15:00-20:00 Transition to Time Trial

20:00-32:00 Time Trial

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lat Stretch

Calf Stretch

Iron Crosses

Specific Warm-up

2 Rounds

practice movements involved in the time trial

Time Trial

Whatever you changed this to, then repeat that

FOCUS:

WOD Prep

2-3 Rounds

4 Burpees

6 Alt. DB Snatch

WOD:

3 Rounds For Time

30 Burpees

30 Alt. DB Snatch @50/35

PACE GOAL: 10:00-12:00

FOCUS:

We have used a heavy DB within this cycle, now it is time to see how well you can connect reps under fatigue

STRATEGY:

Steady pace on burpees, force yourself to drop, you will get back up
Go for big sets on the DB, can you stay unbroken or keep it to 2 sets or less each round?

BEGINNER: 20 Up Downs, 20 Alt. Snatch @25/15

SCALED: 20 Burpees, 35/20

GO BEYOND Accessory Work

Scissor Kicks x 100 (VIDEO)