MOBILITY

Ankles
Hips
Thoracic
First rib
Front rack
Wrists

1- CLEANS

A) Hang cleans 5×5

B) Cleans 7×1
building

2- BACK SQUATS

Front squat 1/10/1/20/1/30

rest as needed between sets

3- CONDITIONING

A) For time
21 Wall ball shots 9/6kg to a 10/9′ target
18 Pull ups
15 Kettlebell snatch 20/12kg
12 Burpee box jump overs 24/20″

B) For time
21 Wall ball shots 12/9kg  to a 10/9′ target
18 Chest to bar pull ups
15 Kettlebell snatch 24/16kg
12 Burpee box jump overs 30/24″

OPTIONAL EXTRAS

Tabata V-sit

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