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
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