October 31st, 2022

0-15 minutes:

21-15-9

Front Squat

TTB

STOH

*Bar @ 70/50

15-22 minutes:

Find a 1RM Thruster

Stimulus: Athletes should be able to complete sets of 5+ reps on all movements

Scaling: Scale load as needed. TTB>Leg Raise>Knee Raise> Abmate Situp

Coaches Notes

Athletes should aim to complete each round in 3 sets, i.e 3x7 reps on the round of 21. Athletes should aim to finish A) <14 mins to allow for some rest before starting the thruster