MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 SQUATS

A) 3×10 Pause squats at 50-60%

B) Clean + Pause Front squats 3×1+3

2 JERK

A) Split push Jerks 5×3

B) Behind the neck jerk 6×2

2 CONDITIONING

For time
Run 1600m
Rest 3mins
Run 1200m
Rest 2mins
Run 800m
Rest 1min
Run 400m

OPTIONAL EXTRAS

Programmed work or

4 Rounds
30m Sled push
20 Ball slams

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