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GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead

OLYMPIC LIFTING

Power clean and jerk quickly build for 3×1 sets heavy

STRENGTH

Bench press find a heavy or max single

WOD

5 Rounds – 8min time cap
12 Heavy wall balls 12/9kg
12 Burpees

Workout courtesy of competitorstraining.com

Make sure you do the wall balls unbroken, 5 burpees every time you break and 10 burpees for every rep not finished

GROUP B

  1. Power clean and jerk quickly build for 3×1 sets heavy
  2. 4 Rounds
    10 Power cleans
    8 Front squats
    6 Push jerks
    Rest as needed between sets
  3. WOD

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