THURSDAY

Warm-Up

1 Set

200m Run / Bike (Alternate. Rounds)

:30 second Pipe Prayer Stretch

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the World's

10 Bootstrap Squats

10 Alternating Cossack Squats

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Barbell Primer (Snatch) First rep should be a Snatch

- Hang Snatch High Pull

- Hang Muscle Snatch

- Hang Power Snatch

- 3 Overhead Squat

- Hang Squat Snatch

- 3 Overhead Squats

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Then put weight on and move to the floor. Have athletes test out a Power Snatch + 2-3 Overhead Squats and / or Squat Snatch + 2-3 Overhead Squats

Primer

15 second Bike

2 Overhead Squats

100m Run

10 second Bike

2 Overhead Squats

100m Run

"Odin"

Every 8:00 x 3 Sets

Fitness

3 Rounds for Time

9/6 Calorie Echo (12/9 Cal Ski)

12-9-6 Front Squats

200m Run

Barbell: 35/25kg

Performance

3 Rounds for Time

12/9 Cal Echo Bike (14/10 Cal Ski)

15-12-9 Overhead Squats

200m Run

Barbell: 42.5/30kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 5:00-6:00 / set

Time Cap: 7:00 / set

Primary Objective: Complete each set of Overhead Squats unbroken

Secondary Objective: Complete each bike in under 45 seconds

Stimulus: Aerobic / Muscular Stamina and Capacity

RPE: 9/10

Notes: The focus here will be on maintaining a fast bike pace, quick transitions to the Overhead Squat, and a quick steady run pace as we move from one round to the next. The load we should choose today will be dictated by how well we can move and cycle through the squat reps. We are looking for unbroken reps and each set to be completed with a fast rhythm and cadence.