Warm-Up
2 Sets
200m Run / Bike (Alternate. Rounds)
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the World’s
:30 second Pipe Prayer Stretch
10 Bootstrap Squats
10 Alternating Cossack Squats

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

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”
For Time:
Every 10:00 x 3 Sets

3 Rounds for Time
12/9 Calorie Echo Bike (14/10 Calorie Assault Bike or 15/12 Bike Erg)
15-12-9 Overhead Squats **if unable to OHS do front squats
200m Run
Barbell: 95/65lbs (43/29.5kg)

Level 2:
For Time:
Every 10:00 x 3 Sets
3 Rounds for Time
10/7 Calorie Echo or 12/9 Calorie Assault
15-12-9 Overhead Squats
200m Run
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
Every 10:00 x 3 Sets
3 Rounds for Time
10/7 Calorie Echo or 12/9 Calorie Assault
12 R1 / 9 R2 / R3 7 Overhead Squats
200m Run
Barbell: 45/35lb, 20/15kg

Goal Time Domain: 7:00-8:00 / set

Time Cap: 9:00 / 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.

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch
1:00 Child’s Pose