ACTIVATION
Get warmed up for squats (hip circle, Hip Openers, Planks, Hip extension)
STRENGTH
Back Squat
Set 1: 90% x 1, rest two minutes, then 80% x 4
Set 2: (add 5-10 kg to the 1 rep set if possible) 90% x 1, rest two minutes, then 80% x 4
Set 3: (add 5-10 kg to the 1 rep set if possible) 90% x 1, rest two minutes, then 80% x 4+
Deadlifts (2 inch deficit, Med Orange bands) 5RM (8 RPE, eccentric slower than concentric), then -10% for 5
A1: TRX Leg Curls (dumbbell, band, or machine) 3 x 10
A2: Rear Leg Elevated Split Squats (focus on vertical spine, 2 sec pause at parallel) 3 x 5 each leg (start with 7 RPE and work up to 9 RPE)
CONDITIONING
AMRAP 5 Minutes
Ski 1k/850m
Max Rep Double DB Snatch in remaining time 50s/35s
Rest 3 Minutes
AMRAP 5 Minutes
30 Double DB Snatch 50s/35s
Max Distance Ski in Remaining time
Rest 3 Minutes
AMRAP 5 Minutes
Ski 1k/850m
Max Rep Double DB Snatch in remaining time 50s/35s
Rest 3 Minutes
AMRAP 5 Minutes
30 Double DB Snatch 50s/35s
Max Distance Ski in Remaining time