GROUP A

MOBILITY

Ankles
Hips
Overhead/ribs
Thoracic
Wrists

OLYMPIC LIFT

Snatch 5×3 at 85%

STRENGTH

Strict press 6×6 at 80%

WOD

2 Rounds of
3min AMRAP
1 Suicide run 4,8,12,16
10 Pull ups

2min rest between rounds

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata Tricep push ups

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Session 1

1. Snatch 5×3 at 85%
2. Snatch push press 5×5 same weight as last week
3. Box squat – build to a heavy triple
4. 27/21/15/9
   Calorie row
   Thruster 43/29kg

Session 2

1. Snatch grip deadlift 5×5 at 105%
2. 10 min EMOM
   5 Kettle bell push press 24/16kg
   5 Strict pull ups
3. 5 Rounds
   Run 400m
   rest 30sec
   Row 400m
   rest 30sec

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