WARM UP

4mins
5 Clean pulls 60/40kg
10 Spiderman push ups
10 Grass hoppers

MOBILITY

Pistol of doom
Thoracic rolls
Barbell quickie
Athletes choice

SKILL/STRENGTH

Power clean + Jerk 7 x 1+3

1 Handless rope climb between rounds

WOD

10 Rounds for time:
30 Toes to bar
15 Squat clean 70/46.5kg
24 Toes to bar
12 Squat clean 70/46.5kg
18 Toes to bar
9 Squat clean 70/46.5kg
12 Toes to bar
6 Squat clean 70/46.5kg
6 Toes to bar
3 Squat clean 70/46.5kg

Then

400 Double unders for time
20 Double unders everytime you break

HOMEWORK

10min Paleo chair

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.