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MOBILITY

Ankles
Hips
Thoracic
Front rack

1- CLEAN & JERK

A) 5 Sets
Clean first pulls + Hang cleans 3+2

B) 5 Sets building
Cleans + Jerks 2+3

2- FRONT SQUAT

A) Pause front squat 6×3

B) Front squat 7×2 at 85% or above

3- CONDITIONING

3 Rounds
7/4 Muscle ups
12 Double kettlebell snatch 24/16kg
28 Wall balls 9/6kg

OPTIONAL EXTRAS

3 Rounds as fast as possible
300m Row
rest 30sec
100m Row
rest 2mins

SESSION 2

Speak to Brad to find out what you could be doing

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

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