GROUP A

MOBILITY

Hips
Ankles
thoracic
Wrists
Overhead

OLYMPIC LIFT

5min EMOM
6 Touch and go power snatch

STRENGTH

Back squats 10×3 at 85% + 2-5kg

WOD

Open workout 11.1
5min EMOM
1 Clean (squat) 75/50kg
1 Jerk (shoulder to overhead) 75/50kg

Non Oly
5min EMOM
Thrusters

OPTIONAL EXTRAS

Tabata L-sit, tuck or V-sit

GROUP B

1. 5min EMOM
   6 Touch and go power snatch
2. Deadlifts 5×3 at 85%
3. Open WOD 14.4
   14min AMRAP of
   60-calorie row
   50 toes-to-bars
   40 wall-ball shots 9/6kg
   30 cleans 60/42.5kg
   20 muscle-ups
4. 21/15/9 not for time
   Bench press body weight
   Strict pull ups

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