GROUP A
MOBILITY
Ankles
Hips
Front rack
Thoracic
Wrists
1 Front Squats
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
2
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
OPTIONAL EXTRAS
A) Row 3x500m/1min rest
B) 3 Rounds
36m Sand bag lunge (18m left shoulder 18m right)
30m Sled push
GROUP B SESSION 2
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