MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 SQUAT

A) Pause front squats 3×3 at 75-80% of back squat– 8min time cap

B) Build to a heavy 5rep Back squat – 8min time cap

A) Split push jerks 3×5
then
Split jerk 3×3

B) Cluster + Clean + Jerk 5×3+1+1

For time – 8min time cap

A) 21/15/9
Deadlifts 107.5/70kg
Box jumps 24/20″

B) 21/15/9
Deadlifts 125/80kg
Box jumps 24/20″

C) 21/15/9
Deadlifts 142.5/92.5kg
Box jumps 30/24″

Programmed work or

3 Rounds
1min weighted plank
10 Strict toes to bar
rest 1min

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