GROUP A

MOBILITY

Front rack neck opener
Thoracic roll
Hipster glide
Pistol of doom

OLYMPIC LIFT

Clean 5×2 at or above 85%

non oly
hang clean 5×5

STRENGTH

Back squats 8×3 – 3sec lower

WOD

3 Rounds of “DT”
12 Deadlifts 70/45kg
9 Hang power cleans
6 Push jerks

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 4×12

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Clean 5×2 at or above 85%
2. Jerk + Front squat 1+5 x5
3. Clean pulls 5×5 at or above 90%
4. “Fran” – 5min cut off

B COMP EXTRAS

Pick one only

MUSCLE

1. 4 Giant sets rest as needed
   10 Good mornings
   8 Kettlebell strict press
   6 Weighted strict pull ups

ENDURANCE

1. 1600m jog warm up
2. 9x 1:40 row/20sec rest

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