GROUP A

MOBILITY

Ankles
Hips
Shoulders/ribs
Thoracic
Wrists

OLYMPIC LIFT

5min EMOM
7 Touch and go power snatch
rest 1min
5min EMOM
5 Touch and go power snatch
rest 1min
5min EMOM
3 Power snatch – not touch and go

Non Oly
10mins Pausing snatch deadlifts – Knee Hip
10mins Hang power snatch

STRENGTH

Strict press 8×4 at 77.5%

WOD

9min EMOM
1st – 15 Burpees
2nd – 20 Ball slams 12/9kg
3rd – 15 Push press 52.5/35kg

Scale Burpees with reps
Scale Ball slams with reps or weight
Scale push press weight – must hit 10 reps, 5 burpee penalty for every rep missed

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

SKILLS DEVELOPMENT

GROUP B

Session 1

1. 5min EMOM
   7 Touch and go power snatch
   rest 1min
   5min EMOM
   5 Touch and go power snatch
   rest 1min
   5min EMOM
   3 Power snatch – not touch and go
2. 12min EMOM
   1st – 10/7 Bar muscle ups
   2nd -12 Deadlifts 142.5/95kg
   3rd – Hand stand hold
3. Fran

Session 2

1. Clean + Jerk 5×1+3
2. Row 10x500m/1min rest
3. Tabata L-sit

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