GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

Cleans

STRENGTH

Push press 4×5
Then max rep strict pull ups in 60sec

WOD

10min AMRAP
10 Power cleans 60/40kg
10 Toes to bar
10 Hand stand push ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Strict pull ups 5×5

SKILLS DEVELOPMENT

Cleans

GROUP B

1. 10min EMOM
   3 Clean and jerks
2. 10min AMRAP
   15 Chest to bar pull ups
   10 Deficit hand stand push ups 4.5/3″
3. 10min AMRAP
   10 Calorie row
   10 Burpees
   50 Double unders

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