GROUP A
MOBILITY
Ankles
Hips
Thoracic
Front rack
Wrists
OLYMPIC LIFT
“Heavy Grace” – 12min cut off
30 Clean and jerks 102.5/60kg
Non oly
Pause (knee) cleans/clean pulls
STRENGTH
Strict press 8×4 at 87.5%
WOD
8min AMRAP
5 Hand stand push ups
10 Pull ups
15 Ball slams
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Tabata
Tricep push ups
SKILLS DEVELOPMENT
Rope climbs
GROUP B
Session 1
- “Heavy Grace”
30 Clean and jerks 102.5/60kg - 21min EMOM
1st – 15/12 Hand stand push ups
2nd – 4/3 Rope climbs
3rd – 6 Deadlifts 142.5/95kg - 3 Rounds
10/6 Muscle ups
15 Front squats 85/55kg
Session 2
- Thruster 7×4 heavy across, try and do the same weight as last weeks push press
- 10 Rounds
Every 3mins run 400m

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