GROUP A

MOBILITY

Ankles
Hips
Thoracic
Front rack
Wrists

OLYMPIC LIFT

A) Hang cleans 4×5

B) 4 Rounds building
3 Touch and go cleans + 2 Front squats + 1 Jerk

STRENGTH

A) Push press 5×5

B) Push press 5×5 from the floor

WOD

A) 5min AMRAP
10 Hang cleans 60/40kg
30 Double unders

B)
5min AMRAP
10 Power cleans 60/40kg
30 Double unders

OPTIONAL EXTRAS

A & B) 3×10 sledge hammer strikes (3 sets per arm)
This is for power not conditioning

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