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

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