GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

OLYMPIC LIFT

Find a heavy snatch

STRENGTH

Back squat 6×6 at 75% + 2.5 to 5kg

WOD

3 Rounds
7 Power cleans and jerks 60/40kg
or 7 Thursters 60/40kg non Oly
15 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 4×12

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Session 1

1. Find 1RM Snatch – 15mins
2. Find 1RM Jerk – 15mins
3. Back squat 5×3 – 15mins
4. For time
   40 Chest to bar pull ups
   10 Power snatch 75/45kg
   15 Front squats 75/45kg

Session 2

1. Muscle up skills and drills
2. 5 Rounds
   2mins Row
   1min rest

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