Day 6 Week 3 of 5 Phase 2 Cycle 2

0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-60:00 WOD

60:00-65:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Scorpions

Forearm Stretch/Wrist Mobility on all fours

Inchworms

Wall Scap Slides

Calf Stretch

WOD Prep

2-3 Rounds

3 Pull-ups

2 Front Squats

1 Shoulder to Overhead

100m Run

WOD:

Partner 20 Rounds For Time

4 Pull-ups Partner 1

3 Front Squats @135/95 Partner 1

2 Shoulder to Overhead Partner 1

4 Pull-ups Partner 2

3 Front Squats @135/95 Partner 2

2 Shoulder to Overhead Partner 2

100m Run Together

SCORE: Time

PACE GOAL: 30:00-35:00

FEEL:

STRATEGY:

Whoever has more strength bias should be Partner 1 so they get rest before the run and they will better on the pull-ups and barbell coming off the run
Whoever has more of a cardio bias should be Partner 2, they will be better going into the run after the pull-ups and barbell and they will get rest after the run before the pull-ups and barbell
Unbroken on Pull-ups
You can squat clean into the first rep of Front Squat
You can do a Thruster coming out of your last Front Squat into your first S2OH rep, Push Press or Push Jerk recommended for the second rep
The run should be at an “active recovery” pace

INDIVIDUAL OPTION:

BEGINNER: 16 Rounds For Time: 4 KB Upright Rows, 3 KB Goblet Squats, 2 Double DB Push Press, Alternate rounds on the 100m Run

SCALED: Jumping or Banded Pull-ups, 115/80, Alternate rounds on the 100m Run

Rx+: Chest to Bar, 155/105