GROUP A

MOBILITY

Ankles
Thoracic
Hips
Front rack

OLYMPIC LIFT

Hang clean and jerk 5×3+1 – no failed reps

STRENGTH

Strict press 10×3 at 80%

WOD

5min AMRAP
10 Box jumps 30/24″
10 Toes to rings

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 3×10

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. Hang clean and jerk 5×3+1 – no failed reps
2. 10min EMOM
   3 Push jerks
3. Back squat 5reps at 85%
4. 12/9/7 Back squats 120/80kg
   21/15/9 Chest to bar pull ups

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