GROUP A
MOBILITY
OLYMPIC LIFT
A) 5 Sets of
5 1st pulls + 3 Hang cleans
B) 10min EMOM
2 Touch and go power clean and jerks
OLYMPIC LIFT
A) Strict pull ups 3×10
If you can do 10 reps at bodyweight work band transitions, if you have a muscle up, do option B
B) Ring muscle ups 3 sets
string together a number that gets you working but doesn’t mess you up.
If you don’t have 10 strict pull ups go and work on developing that strength
WOD
A & B) 3min AMRAP
8 Burpees
18m shuttle run (up and back)
OPTIONAL EXTRAS
Practice hand stand push ups
practice, so don’t mess your shoulders up like folks did last week with the bar muscle up

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