GROUP A

MOBILITY

Ankles
Hips
Front rack
Thoracic
Wrists

A) Every 3mins x 7 Rounds
5 Pause front squats

B) 6-7 setsx3 Front squats
First 3 to 4 sets building to a heavy weight, final 3 at the same heavy weight

A) 5 Rounds
15 Deadlifts 60/40kg
5 Thrusters 60/40kg

B) 5 Rounds
15 Deadlifts 80/55kg
5 Hang power cleans 80/55kg
5 Jerks 80/55kg

A) Row 3x500m/1min rest

B) 3 Rounds
36m Sand bag lunge (18m left shoulder 18m right)
30m Sled push

For time
2000m Row
25 Ball slams
1500m Row
25 Ball slams
1000m Row
25 Balls slams
500m Row
25 Ball slams

Photo courtesy of buffalocreekcrossfit.com