GROUP A
MOBILITY
Ankles
Hips
Thoracic
Wrists
Shoulders
OLYMPIC LIFT
Snatch 5×3 building from 75-85%
STRENGTH
Strict press 6×6 at 75%
WOD
10min AMRAP
30 Double unders
15 Wall balls 10/6kg
7 Pull ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
French press 5×8
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
Session 1
- Snatch 5×3 building from 75-85%
- Snatch grip push press 5×3
- Back squat 3×5 at 85%
- 10min AMRAP
5/3 Muscle ups
12 Thrusters 45/30kg
Session 2
- Snatch grip deadlift 5×5 at 100%
- 10mins Strict Cindy
- 3 Rounds
40 Calorie row
20 Pull ups
10 Burpees

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