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
- 10min EMOM
3 Snatch Touch and go - Front squats 3×10
- 15min AMRAP (workout courtesy of competitorstraining.com )
5 Power Cleans 70/47.5kg
10 Box Jumps 24/20″
15 Wallballs 9/6kg - 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.