THURSDAY

General Prep

200m Run 

:15 Active Hang + :15 Passive Hang 

10 Alternating V-Ups

:20 Hollow Hold 

10 Hollow Rocks 

10 Alternating Reverse Lunges

10 Alternating Cossack Squats

“Buy-In, Burn-Out”. (3 Rounds For Time)

Fitness

Buy-In:

300/200m Ski

Then 2 Rounds of:

8 DB Hang Snatch (Alt)

12 Sit-Ups

16 Air Squats

Cash-Out:

400m Run

Rest 3:00 b/t sets

Performance

Buy-In:

400/300m Ski

Then 2 Rounds of:

10 DB Hang Snatch (Alt)

15 Sit-Ups

20 Air Squats

Cash-Out:

400m Run

Rest 3:00 b/t sets

Coaching Notes, Strategy, and Goals

Goal Time Domain: 7-11 minutes / set

Time Cap: 12 minutes / set

Total Running Time Cap: 42 minutes 

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong ski pace to start, right into the DB Hang Snatch

Stimulus: Aerobic Capacity  

RPE: 8.5/10