GROUP A

MOBILITY

Hips
Thoracic
Overhead
Wrists
Front rack

OLYMPIC LIFT

Power clean and push jerk 5×2 not touch and go

Non Oly
Push jerks

STRENGTH

Every 2mins x 5 Rounds
5 Push press – No racks for Oly’s

WOD

10min AMRAP
7 Plate push ups (hands and feet on olympic plates)
9 V-ups
15 Ball slams 12/9kg

OPTIONAL EXTRAS

French press 3×10

GROUP B

1. Power clean and push jerk 5×2 not touch and go
2. Back squats find a heavy triple
3. 21/15/9
   Back squats 100/65kg
   Kettle bell swings 32/24kg
4. Every 2mins x 5 Rounds
   20 Chest to bar pull ups – aim to go unbroken, if you do break keep going till the 40sec mark then rest

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