GROUP A & B

MOBILITY

Ankles
Hips
Thoracic
Front rack
Wrists

OLYMPIC LIFTING

A) 5×10 First pulls

B) 5 Rounds
5 First pulls with pause + 1 Hang clean from the pause

STRENGTH

A) Push ups 5×5 – add weight as necessary

B) Bench press 5×5 at 75-80%

WOD

A & B)
10 Rounds for time
7 Pull ups
7 Push ups
7 V-ups

B) rest then
21 Clusters for time 60/40kg

OPTIONAL EXTRAS

A & B) 21/15/9
Row calories
Ball slams
Jump squats

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