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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

5mins building snatch weight for
Every 30sec for 5mins
3 Touch and go power snatch – Heavy

Non oly
Work sets of 5 Hang snatch pull/high pull

STRENGTH

Back squats 8×4 at 80% +2.5/5kg

WOD

10min AMRAP
6 Power snatch 52.5/35kg – 10 Hang snatch high pulls non oly
6 Single leg squats alternating legs

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 3×15

SKILLS DEVELOPMENT

Double unders

GROUP B

Session 1

  1. Every 30sec for 5mins
    3 Touch and go power snatch – Heavy
  2. Work up to a heavy double hang clean
  3. Front squats 3×10 – One set every 4mins
  4. 5 Rounds
    5 Clusters 85/55kg
    5 Rope climbs

Session 2

  1. Strict pull ups 5×12
  2. Mile jog warm up
  3. 3 Rounds
    Run 800m moderately fast
    2mins rest
    Run 400m fast
    3mins rest
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.