GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

OLYMPIC LIFT

With a running clock – courtesy of competitorstraining.com
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

Non Oly
Work on snatch positions

STRENGTH

Strict press 6×6 at 80%

WOD

21/15/9
Pull ups
Kettlebell swings 32/24kg
Wall balls 10/6kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
8 Single leg squats – alternating legs every minute

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Session 1

1. With a running clock – courtesy of competitorstraining.com
   A. 0:00-4:00
   work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
   B. 4:00-8:00
   work up to a heavy single Snatch Balance from – use a rack
   C. 8:00-12:00
   work up to a heavy single Hang Squat Snatch
   D. 12:00-16:00
   work up to a heavy single Squat Snatch
   E. 16:00-20:00
   work up to a heavy single Front Squat
2. 15min AMRAP
   7/5 Muscle ups
   10 Clusters 60/40kg
   15 Box jumps 30/24″
3. 10min AMRAP
   5 Strict pull ups
   10 Push ups

Session 2

1. Front rack walking lunges 4x18m
2. 10min AMRAP
   Run 200m
   15 Toes to bar

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