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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang
30 Scap pull ups

OLYMPIC LIFTING

2 Pause snatch Every 2mins x 7 Rounds

STRENGTH

Back squats 3×10

WOD

28/18/12 Thrusters 30/20kg
5/3/1 Rope Climbs

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3×10 Hip extensions

SKILLS DEVELOPMENT

Rope climbs

GROUP B

  1. 2 Pause snatch Every 2mins x 7 Rounds
  2. Back squat 5×3 across
  3.  “Black & Blue”
    5 Rounds
    10 Power Cleans 60/40kg
    10 Burpees
  4. 10min AMRAP
    2/1 Seated legless rope climbs
    6 Strict deficit hand stand push ups 4.5/3″

B COMP EXTRAS

  1. Building 3 x 3 Power clean + 3 Push jerks
  2. Pre set 9×1:40 row/:20 rest
  3. 20 Dragon flags
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.