MOBILITY

Ankles
Hips
Thoracic
Wrists

1 SQUAT

A) Pause back squat 3×3 at 82.5-87.5%

B) Overhead squat 3×3

2 JERKS

A) Split push Jerks 5×3

B) Clean + Jerk 5×1+2

3 CONDITIONING

“Jackie” for time
1000m Row
50 Thrusters 20/15kg
30 Pull ups

OPTIONAL EXTRAS

Programmed work or

3 Rounds
20 Hollow rocks
20 Hollow swings
20m Bear crawl
20 Shoulder taps

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