GROUP A

MOBILITY

Ankles
Hips
Front rack
Thoracic
Wrists

OLYMPIC LIFT

5 Rounds
1 Power clean + 1 Hang clean + 1 Jerk

Non Oly
Pause jerk dip squats 3×5
then
Tall jerks 3×5

STRENGTH

If you didn’t test your back squat 1RM on monday do that
Or
Front squats 3×10

WOD

“Grace” – 5min time cap
30 Clean and jerks for time 60/40kg

Non Oly – 5min time cap
30 Thrusters for time 70/45kg
may use a squat rack

OPTIONAL EXTRAS

5×5 Strict pull ups

GROUP B

1. 5 Rounds
   1 Power clean + 1 Hang clean + 1 Jerk
2. Back squats 5×5
3. 3 Rounds
   10 Power cleans 70/45kg
   20 Box jumps 24/20″
   30 Wall balls 9/6kg
4. 3 Rounds
   10 Power snatch 52.5/35kg
   50 Double unders

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