GROUP A

MOBILITY

Thoracic roll
Shoulder trigger
Hipster glide
Pistol of doom

OLYMPIC LIFT

Split jerks

STRENGTH

Pause front squats 3×5
Then max reps front squats at the same weight

WOD

12min AMRAP
4 Power cleans 85/55kg
8 Chest to bar pull ups
12 Box jumps 30/24″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 8 Single leg squats left
2nd – 8 Single leg squats right

SKILLS DEVELOPMENT

More jerking

GROUP B

This starts exaclty 5mins after class starts. Make sure you turn up on time otherwise the EMOM starts without you

1. 10min EMOM
   1 Power clean and push jerk – building as heavy as possible
   Then Rest 10mins
2. 12min AMRAP
   4 Power cleans 85/55kg
   8 Chest to bar pull ups
   12 Box jumps 30/24″
   Then Rest 10mins
3. 12min AMRAP
   4 Rope climbs
   8 Deficit hand stand push ups 4.5/3″
   12 Kettlebell swings 32/24kg

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