GROUP A

WARM UP

2mins
Stick game
2mins
Bear crawl
10 Reverse shrugs

MOBILITY

Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Strict hand stand push ups and Strict pull ups 5×5

Rest as needed between sets

WOD

5 Rounds
10 Hang cleans 60/40kg
10 Front squats 60/40kg
Run 400m

Or Double russian swings and Kettlebell front squats for non oly option

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3x 10-12 reps (adjust difficulty so you go to failure)
Tricep push ups
Ring rows

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Snatch pull 3×3 at 110%
2. Romanian deadlifts 4×6
3. 5 Rounds
   1min max Strict deficit hand stand push ups 4/3.5″
   1min max Legless rope climbs
   1min max Tyre flips
4. 2 Rounds
   Row 500m
   30 Wall balls 10/6kg

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