THIS IS A DELOAD WEEK FOR BOTH GROUPS. ENJOY THE RECOVERY AND DROP ANY EXTRA TRAINING

GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFT

4 sets of touch and go power snatch getting between 50-75% what you think would be max reps 60/40kg
1 set max reps 60/40kg

Non Oly
Snatch deadlifts 5×5

STRENGTH

Back squats 5×3 building to a moderatly heavy set
Somewhere around 80% maybe even as high as 90% if your 1rm has increased

WOD

3 Rounds
3min AMRAP
7 Thrusters 45/30kg
7 Chest to bar pull ups
7 Burpees over the bar

Rest 3mins between rounds

OPTIONAL EXTRAS

Coach led roll out

GROUP B

Join Group A

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