GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead or Front rack
Wrists

OLYMPIC LIFT

Snatch 7×2 at 90%

STRENGTH

Strict press 6×6 at 85%

SPRINT WOD

For time – 4min cut off
400/300m Row
20 Thrusters 45/30kg
10 Burpee pull ups

There will be a 10rep burpee penalty for every rep not finished

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 4×10

SKILLS DEVELOPMENT

Double unders

GROUP B

Session 1

1. Snatch 7×2 at 90%
2. Snatch push press 5×3 – all sets heavier than last week
3. Back squat build to a heavy single or 1rm but only if its there… no failing
4. 10min AMRAP
   30 Snatch 35/20kg
   30 Snatch 60/35kg
   30 Snatch 75/45kg
   As many snatch as possible 95/55kg

Session 2

1. Snatch grip deadlift 5×5 at 110%
2. 10min EMOM
   3 Strict muscle ups
   10 Kettlebell snatch 24/16kg
3. 3 Rounds
   Row 3mins
   rest 30sec
   Row 2mins
   rest 30sec
   Row 1min
   Rest 3mins

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