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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

Photo courtesy of buffalocreekcrossfit.com