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.