4 x 500m intervals
Rest between each effort
Shankle Complex 1-1-1-1-1
Deadlift x 1
Hang Pull x 3
Hang Clean x 1
Split Jerk x 2
Use the heaviest weight you can for each set.
Arm circles/shoulder warmup followed by
Cossack to Samson to Pigeon complex a few times each side.
Standing row familiarisation drill x 10-15 reps progressively adding speed to the “drive” but keeping the recovery a little slower.
Thumbs on shins in a deadlift setup
Then the sequence is : Legs, Hips, Arms, Arms, Hips, Legs ( Deadlift, high pull, return to deadlift set up)
1st wave warmup on rower, everyone else
3 rounds of
squat x 20 reps
inchworm x 20
v-up x 20
CFB Daily Scoreboard: http://www.crossfitbrisbane.com/scoreboard/