GROUP A

MOBILITY

Everything, hips, ankles, thoracic, wrists, overhead, first rib etc etc

OLYMPIC LIFTING

7×2 Power snatch

STRENGTH

Back squats 8×4 at 80%

WOD

10min AMRAP
15 Low hang power snatch (below knee) 35/25kg
30 Double unders

Non Oly
15 Kettle bell swings 32/24kg
30 Double unders

EXTRAS

Tabata
Plate push ups (palms on a 5kg plate, chest must tough the plate)
scale to a close grip box push up if need be

GROUP B

1. 7×2 Power snatch
2. 3 Rounds – every 5mins
   15 Back squats 65-70%
   60m Sled push
3. 10min EMOM
   10 Thrusters 45/30kg and 10 Chest to bar pull ups
   You can only scale reps and you must do the same number of thrusters and pull ups
4. 10min Light row – must be able to maintain a conversation… that is loud enough and clear enough for me to understand

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