Wednesday June 11

Warm Up

Coaches Choice

10 minutes to work on Squat and Pressing Mobility - make the most of it!

Skill

Movement Demo

Metcon:

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

Tips & Tricks

1. As ever, approach the workout with a plan.  How will you break up your reps?
2. Most people find the round of 15 to be the most MENTALLY challenging.  Be prepared for this.
3. Want to push toward the elite ranks?  One of the keys is getting through the thrusters unbroken.  Every time that bar is dropped you lose 5 seconds (and that doesn't include any extra rest).
4. One of the easiest, but least utilized, tips is performing some Fran specific mobility prior to the workout.  
5. Good luck and use the below times as a guide.

10:00+ Beginner
10:00-4:30 Intermediate
4:30 – 3:00 Advanced
3:00 or less Elite