Tuesday 4th October
Mobility: neck and wrist drills
Warm up: hollows 3 x 30s
Skill: thruster form
Strength: front squat bar-wu-wu-wu-5 and wall walks/headstands 3-3-3-3
Strength/skill: thruster ramp up to max of 40kg/28kg and kettlebell swing ramp up to max of 32kg/20kg
Metcon: 10 minute AMRAP of thruster and kettlebell ladder (1 of each, 2 of each, 3 of each etc.)
Knowing we were going to do thrusters today, we limited the strength work to one set of 5 preceded by a few good warm up sets. The metcon was a nice cheeky little time priority couplet, well done to all. The target was around the 10 rounds mark and everyone was either on the money or certainly in the neighbourhood. Go TEAM!