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GROUP A

MOBILITY

Ankles
Hips
Overhead
Wrists
Thoracic spine

OLYMPIC LIFT

10min EMOM
3 Snatch Touch and go

Non Oly Pausing Snatch pulls

STRENGTH

Back squats 10×3 at 85% +1-5kg

WOD

12min EMOM
1st – 6/4 Muscle ups
2nd – 8 Power cleans 60/40kg Non oly 12 Deadlifts 85/55kg
3rd – 15 Burpees

OPTIONAL EXTRAS

Banded lumbar decompression

GROUP B

  1. 10min EMOM
    3 Snatch Touch and go
  2. Front squats 3×10
  3. 15min AMRAP (workout courtesy of competitorstraining.com )
    5 Power Cleans 70/47.5kg
    10 Box Jumps 24/20″
    15 Wallballs 9/6kg
  4. 10 Rounds
    Suicide run 3,6,9,12,15,18
    rest 30sec
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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