MOBILITY
Ankles
Hips
Thoracic
Wrists
Front rack
1 “FRAN”
4min time cap
“Fran” 21/15/9
Thrusters 43.5/29kg
Pull ups
Scaling options
- 15/12/9/6/3 =45reps
- 12/10/8/6/4/2 = 42resp
- 12/9/7/5/3 = 36 reps
2 SQUAT
Back squat 2×15 at the same weight you did for 10’s last week
2 CLEAN AND JERK
A) 5×3 Split jerk or split jerk drills
B) Clean + Push jerk + Split Jerk 1+2+1×5
OPTIONAL EXTRAS
Programmed work or
4 Rounds
30m Sled push
50 Double unders
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
