GROUP A
MOBILITY
Ankles
Hips
Thoracic
Shoulders
Wrists
OLYMPIC LIFTING
Snatch 5×3 – If you fail, drop the weight down
STRENGTH
Back squat 6×6 at 70% + another 1 to 5kg
WOD
8min AMRAP
7 Thrusters 45/30kg
7 Chest to bar pull ups
14 Deadlifts 45/30kg
EXTRAS
21/18/15/12
V-ups
Russian swings
GROUP B
Session 1
- Snatch 5×3 – If you fail drop the weight back down
- Deadlifts build to a heavy single
- Open workout 15.4 – 8min AMRAP
3 Hand stand push ups
3 Cleans 84/56kg
6 Hand stand push ups
3 Cleans 84/56kg
9 Hand stand push ups
3 Cleans 84/56kg
etc etc
Session 2
- Snatch pull 5×3
- Group A WOD

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