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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll

OLYMPIC LIFT

Cleans

STRENGTH

Strict press 5,5,10,10,10

WOD

For time
5 Rope climbs
15 Burpee box jumps 24/20″
25 Pull ups
35 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 30sec push ups
2nd – 30sec strict pull ups

SKILLS DEVELOPMENT

More cleans

GROUP B

  1. 5 Rounds – Every 3mins
    1 Hang clean + 1 Front squat + 2 Jerk  dip squats + 1 Jerk
  2. 15min AMRAP
    2/1 Legless rope climb
    9 Strict deficit hand stand push ups 4.5/3″
    9 Burpee box jumps 24/20″
  3. 3 Rounds for time
    Run 400m
    15 Thrusters 45/30kg
    15 Chest to bar pull ups
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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