MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

1- JERKS

A) Jerk dip squats + Push jerk 5×3+3

B) Push jerk 15/12/9
rest 2mins

2- DEADLIFTS

A) Deadlifts 5×2

B) Tabata Deadlifts 142.5/90kg

3- CONDITIONING

8min AMRAP
10 Toes to bar
15 Box jumps 24/20″

OPTIONAL EXTRAS

Sled push as far as possible in 3mins

COMPETITORS SESSION 2

Row 4x250m, 3x375m, 2x500m
Rest 60sec between each interval
Go to aerobiccapacity.com and look under row workout for pacing details

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