GROUP A

MOBILITY

Ankles
Hips
Thoracic
Front rack

OLYMPIC LIFT

Hang clean and jerk 5×3+1 – all sets at the best weight lifted last week

Non oly hang cleans/clean pulls

STRENGTH

Strict press 10×3 at 85%

WOD

15/12/9/6/3
Thrusters 45/30kg
Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Dips 3×10

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Hang clean and jerk 5×3+1 – all sets at the best weight lifted last week
2. Front squats 5×5 – building from 75-85%
   Max rep kipping hand stand push ups between sets
3. 15/12/9/6/3
   Thrusters 45/30kg
   Burpees
4. 5 Rounds
   30m Sled push
   10 Toes to bar

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