GROUP A

MOBILITY

Ankles
Hips
Thoracic
Front rack

OLYMPIC LIFT

Hang clean and jerk 5×2+1 Start at last weeks weight and build

non Oly
Jerks

STRENGTH

Strict press 10×3 at 90%

WOD

5min AMRAP
8 Hang cleans 60/40kg non oly 8 KB swings 32/24kg
4 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Dips 3×10

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Hang clean and jerk 5×2+1 Start at last weeks weight and build
2. Front squats Build to a heavy triple
   Then do 3×2 at the same weight
3. 18min AMRAP
   12 Box jumps
   12 Shoulder to overhead 52.5/35kg
   8 Chest to bar pull ups

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