GROUP A

WARM UP

4mins
Turkish get ups alternating sides

MOBILITY

Shoulder trigger
Peanut crunches
Skin the cat stretch
Hipster glide

STRENGTH

Bench press 1×3
Then
max reps at 90% of 3 rep weight
max reps at 85% of 3 rep weight
max resp at 80% of 3 rep weight

Rest as needed between sets

WOD

3 Rounds
10 Power cleans 60/40kg – 20 Russian swings 32/24kg non oly
5 Wall climbs
15 Toes to bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
5 Strict pull ups – add weight if necessary

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Keep in mind if you are competing this weekend you want to minimize any risk of injury and fatigue

1. 1×20 Weighted Pistols
2. 3 Rounds Every 3mins
   Do a big (not max) set of muscle ups
3. Simple but effective
   3 Rounds
   Row 500m/1min rest

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