GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

Every 2mins perform
3 Power cleans + 2 Push jerks x5

Non Oly
Pause clean pulls or Pause power cleans

STRENGTH

Back squats 10×3 at 85%+2.5/5kg

WOD

3 Rounds For time
20 Kettlebell swings 32/24kg
Suicide run 3/6/9/12/15m
Rest 1min

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlift 3×10

SKILLS DEVELOPMENT

Hand stand holds/walk

GROUP B

1. Every 2mins perform
   3 Power cleans + 2 Push jerks x5
2. Deadlift 5×5 at 80% or above
   Complete 5 Broad jumps after each set
3. 5 Snatch push press + 5 Overhead squats x5
4. 5 Rounds
   5 Touch and go only power snatch 75/50kg
   5 Burpees over the bar
   5 Burpee bar muscle ups
   rest 90sec

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