MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1- CLEANS

A) 1st pulls + Hang cleans 2+3×5

B) Cleans + Front squat 2+2×5

2- DEADLIFTS

A)  Sumo Deadlifts 5×5

B) 21/15/9
Deadlifts 142.5/92.5kg
Box jumps 30/24″

3- CONDITIONING

A) 12/9/6
Burpee chest to bar pull ups
Thrusters 60/40kg

B) 12/9/6
Bar muscle ups
Thrusters 60/40kg

OPTIONAL EXTRAS

2x500m row/1min rest – Max effort

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