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GROUP A

MOBILITY

Front rack
Thoracic
Hips
Ankles

OLYMPIC LIFT

5min EMOM
3 Squat cleans touch and go – same weight across

3min change over time, then
5min EMOM
5 Power clean and push jerks touch and go – same weight across

STRENGTH

5 Superset rounds
5 Strict press
5 Bent over rows

WOD

6 Rounds
5 Power snatch 52.5/35kg – Non Oly 10 Kettlebell swings 32/24kg
30 Double unders

OPTIONAL EXTRAS

500m Row for time

GROUP B

Running clock

  1. 00:00 5min EMOM
    3 Squat cleans touch and go – same weight across
  2. 08:00 5min EMOM
    5 Power clean and push jerks touch and go – same weight across
  3. 13:00 Front squat build to a heavy 5
  4. 33:00 21/15/9
    Thrusters 45/30kg
    Overhead squats 45/30kg
    Chest to bar pull ups
  5. 50:00 Tabata Hand stand push ups
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.