GROUP A

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Hipster glide

OLY LIFT

Jerk off the rack 5×2

STRENGTH

Every 2mins for 10 Rounds
3 Bench press

WOD

10min AMRAP
10 Thrusters
10 Burpees over the bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Supersets
10 Ring rows
10 Tricep push ups

SKILLS DEVELOPMENT

More Jerks

GROUP B

1. Jerk off the rack
   5×2 – 15min time cap
2. 12min EMOM
   1 Snatch
   Building every 3rd set – starting at 80% and finishing your final 3 mins at 90%
3. 10min EMOM
   2 Front squats at 85%
4. 3min AMRAP
   Legless rope climbs
5. 10min AMRAP
   10 Thrusters 45/30kg
   10 Burpees over the bar

B COMP EXTRAS

1. Row 5x500m/1min rest
2. 16min EMOM
   1st – 30sec Strict skin the cats
   2nd – 15 Clams left
   3rd – 15 Clams right
   4th – 10 Band pull aparts

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