MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 BARBELL CONDITIONING

10/9/8/7/6/5/4/3/2/1

A)
Hang power cleans 60/40kg
Push press/jerk 60/40kg

B)
Power cleans 60/40kg
Jerks 60/40kg

2 GYMNASTIC CONDITIONING

10/9/8/7/6/5/4/3/2/1

A)
Toes to rings
Push ups
Pull ups

B)
Toes to bar
Dips
Chest to bar pull ups

EXTRAS

Programmed work or
Overhead/front squats 3×10

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