GROUP A

MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

OLYMPIC LIFT

Power snatch 5×3 – not touch and go

STRENGTH

Back squats 6×6 at 70% +2-10kg

WOD

12min AMRAP
12 Kettle bell swings 24/16kg
9 Push press 45/30kg
6 Toes to bar

OPTIONAL EXTRAS

Coach led roll out

GROUP B

Session1

1. Power snatch 5×3 – not touch and go
2. Open WOD 15.1
   9min AMRAP
   15 Toes to bar
   10 Deadlifts 52.5/35kg
   5 Snatch 52.5/35kg
3. Open WOD 15.1a
   1 Rep max clean and jerk
   6min time cap
4. Midline finisher
   10min AMRAP
   5 Single leg deadlifts each leg 2x 24/16kg
   5 Dragon flags

Session2

1. Pausing deficit snatch deadlifts (1″ above floor) 5×5
2. Snatch push press 5×5
3. Weighted ring rows 5×5

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