GROUP A

WARM UP

4mins
Bear crawl
10 Windmills

MOBILITY

Peanut crunches
Barbell quickie
Shoulder trigger
Hipster glide

STRENGTH

Strict press 6×3

ACCESSORY

French press 5×5

WOD

15min AMRAP
30 Jump lunges
30 Kettlebell swings 24/16kg
30 Push ups

GROUP B

1. 3 Rounds of the complex
   1 Power clean – 1 Hang squat clean thruster (use push jerk finish) – 2 Split jerks
2. Front squat build to a heavy single
3. 15min EMOM
   1st – 5 Bench press
   2nd – 3/2 Legless rope climbs
   3rd – Rest
4. 3 Rounds
   10 Clean and jerks 60/40kg
   Run 400m

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