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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

5 sets of three position snatch building to a heavy effort

Non Oly
Overhead squats/Snatch balance
or snatch push jerk if you don’t have the mobility

STRENGTH

Back squat 10×3 at 85% +5/10kg

WOD

“Short heavy Jackie” For time
Row 500m
30 Thrusters 45/30kg
15 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 3×15

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Session 1

  1. 5 sets of three position snatch building to a heavy effort
  2. Snatch deadlifts 5×5 – across
  3. Front squats 5×5 at 80-85%
  4. 3 Rounds for time
    10 Kettlebell clean and jerks 24/16kg
    20 Toes to bar
    30 Double unders
  5. Double tabata row
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.