GROUP A

WARM UP

4mins
10 Pause banded goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Front squat 6×3

ACCESSORY

Sled push 5 x30m

WOD

Tabata
Thrusters 42.5/30kg
Kettlebell swings 24/16kg

Alternating exercises ie 20sec of thrusters, 10sec rest, 20sec of kettlebell swings, 10 sec rest etc by 8 rounds

GROUP B

1. 3 Position snatch Snatch x5
2. Back squats  heavy single , then 3×3 at or above 85%
3. Romanian deadlifts 5×10; every 2mins
4. “DT 5 Rounds for time
   12 Deadlifts 70/50kg
   9 Hang power cleans 70/50kg
   6 Push jerks 70/50kg
5. Midline conditioning; 3×20 unbroken toes to bar or scale to 6×10

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