MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1- JERKS

A) Jerk dip squat + Jerk 3+2×5

B) Clean + Jerk 1+2×5

2- DEADLIFTS

A)  Sumo Deadlifts 5×5
Add 2.5-5kg on last week

B) 5min AMRAP
5 Deadlifts 150/100kg
6 Burpees over the bar

3- CONDITIONING

12min cut off

A) For time
50 Calorie Row
40 Front Squats 52.5/35kg
30 Toes through rings
20 Push press 52.5/35kg
10 Burpee chest to bar pull ups

B) For time
50 Calorie Row
40 Front Squats 60/42.5kg
30 Toes to bar
20 Push Jerks 60/42.5kg
10 Ring muscle ups

Workout courtesy of competitorstraining.com

OPTIONAL EXTRAS

2x500m row/1min rest – Max effort, try and beat last weeks effort

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