GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener
20 Scap pull ups

OLYMPIC LIFT

Non Oly licences
Pause squat cleans

Oly licences
Clean and Jerk 1+2 x 7 – 20mins from start of class, warm up prior

STRENGTH

5 Rounds
30m Farmers carry
Max rep Strict pull ups

WOD

10min AMRAP
8 Hang power cleans 52.5/35kg or 8 Hang pulls (from knee to shrug) non oly
8 Thrusters 52.5/35kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata push ups

SKILLS DEVELOPMENT

Hand stand hold/walk

GROUP B

1. Clean and Jerk 1+2 x 7 – 20mins from start of class, warm up prior
2. Clean pull 5×5 at or above 85% of clean
3. Front squat 5×3 at or above 80%
4. 8/7/6/5/4
   Power snatch 60/40kg
   Chest to bar pull ups

B COMP EXTRAS

MUSCLE

1. Bench press 4×10
2. Single leg squats 3x max reps
   Start with your good leg and max out, rest pause with your weaker leg until you hit the same reps
3. Ring row 5×10 – 60secs rest

ENDURANCE

1. 6km jog/run – not a max effort

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