GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFTING

Clean and jerk 5×2+1 building from 80-90%

Non oly
Hang cleans 5×5

STRENGTH

Back squats 7×5 at 75%

WOD

6min AMRAP
7 Cleans 60/40kg
3/2 Muscle ups

or Non oly
10 Front squats 60/40kg
5 Strict burpee to Strict pull up

EXTRAS

Annie – 50/40/30/20/10 – 10min time cap
Double unders
Sit ups

GROUP B

Session 1

1. Clean and jerk 5×2+1 building from 80-90%
2. Deadlift 5×2 at 85%
3. 12min AMRAP
   30 Wall balls 9/6kg ladies use 9′ line
   10 Chest to bar pull ups
   50 Double unders
4. 3×20 Toes to bar

Session 2

1. 5×5 Strict hand stand push ups
2. 3×10 Weighted pistol squats
3. 5min EMOM
   100m Sled drag 20/15m

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