GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

Clean pull + Hang cleans 5×1+2

STRENGTH

Back squat 8×4 at 80% +5/10kg

WOD

3 Rounds – 10min cut off
10 Power cleans 60/40kg or 10 Clean pulls non Oly
10 Burpees
10 Front squats 60/40kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlifts 4×10

SKILLS DEVELOPMENT

Rope climbs

GROUP B

Session1

1. Clean pull + Hang cleans 5×1+2
2. Jerk dip squat + Jerk 5×3+1
3. Every 5mins x 3 Rounds
   10 Back squats 75-80%
   15 Strict hand stand push ups
4. For time
   5/4/3/2/1 Rope climbs
   20/16 Cal row

Session 2

1. 3 Rounds
   10 Push jerks 75/45kg
   15 Burpee box jumps 24/20″
2. 2 Rounds at your 2000m pace
   Row 200m
   rest 1min
   Row 300m
   Rest 1min
   Row 400m
   rest 1min
   Row 300m
   Rest 1min
   Row 200m
3. 3×20 Toes to bar

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