MOBILITY

Ankles
Hips
Thoracic
Front rack
Wrists

1 BACK SQUAT

Back squat 3×10 at 70-75%

2 CLEAN AND JERK

A) Push jerk 5×5

B) Clean and jerk 5×2

2 CONDITIONING

A) 3 Rounds
30 Balls slams 12/9kg
12 Chest to bar pull ups
6 Hang power cleans 85/55kg

B) 3 Rounds
30 Ball slams 12/9kg
7/5 Muscle ups
6 Hang power cleans 100/65kg

EXTRAS

Programmed work or
4 Rounds in teams
30m Sled push
10 Burpees
Rest until a sled is free

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.