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GROUP A

MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

OLYMPIC LIFT

3×15 Touch and go power snatch

Non Oly
Snatch positional work

STRENGTH

Strict press 8×4 at 82.5%

WOD

7min AMRAP
Run 800m
Max rep Push ups in the remaining time

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 3×20

SKILLS DEVELOPMENT

light Snatch balance/jerk or overhead squats

GROUP B

Session 1

  1. 3×15 Touch and go power snatch
  2. 3x15m Front rack walking lunges
  3. 10min EMOM
    1st – 25sec max Push jerks
    2nd – 25sec max hang power cleans
  4. Open workout 12.1 – 7min AMRAP
    Burpees to a target

Session 2

  1. Push press 7×4 – Heavy across
  2. 5 Rounds
    Row 1000m at 75%
    Rest 90sec
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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