GROUP A

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang

OLYMPIC LIFT

Clean 5×3 between 75-90%

This will be very demanding so get in early, switch on and don’t mess around

Non Oly
Work on clean positions

STRENGTH

Strict press 8×4 at 82.5% (2.5% heavier than monday)

WOD

3 Rounds
Run 400m
15 Burpee box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 4×10

SKILLS DEVELOPMENT

Muscle ups drills or hand stand holds

GROUP B

Session 1

1. Clean 5×3 between 75-90%
2. Back squat hit a heavy triple
3. 10min EMOM
   1st – 5 Heavy push press
   2nd – 7/5 Bar muscle ups
4. WOD

Session 2

1. Glute bridges 5×8
2. 5x500m Row 1min rest
   be consistent

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