GROUP A

WARM UP

4mins
10 Hollow swings
10 Single leg squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Push ups/Bench press 5×5
and Pull ups 5×8

ACCESSORY

French press 5×8

WOD

3 Rounds for time
400m run
21 Wall balls 10/6kg
12 Toes to bar

GROUP B

Final 2 weeks of open prep before we back off

1. Oly Strength 1 Snatch off the blocks EMOM x10
2. Strength Strict press 5×5
3. Barbell Conditioning
   5 Rounds every 2mins of “The Devils Complex”
   6 Power cleans you pick the weight
   6 Front squats
   6 Jerks
4. Conditioning 5 Rounds for time
   12 Thrusters 42.5/29kg
   12 Chest to bar pull ups

COMP EXTRAS

1. Conditioning 12min EMOM
   Row 500m
   100 Double unders
   25 Burpees
2. Midline Conditioning 5 Rounds
   max unbroken toes to bar
   max double russian swings 24/16kg
   1min rest

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