GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Spiderman push ups

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Front squats 3×3
Then
3rep cluster sets until technical failure at 90% of 3rep weight

WOD

40/30/20
Wall balls 10/6kg
Kettlebell swings 24/16kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 3×10

SKILLS DEVELOPMENT

Push jerks

GROUP B

Comp on saturday, get a sweat on today. Don’t shy away from intensity as the volume isn’t here

1. Work up to 5 Power cleans and 5 front squats at comp weight 90/60kg Rx 60/45kg scale
2. 2 Rounds For time
   10-15 Toes to bar
   10-15 Plyo push ups
   10m Burpee broad jump
   Rest 1min

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