MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 CLEANS

A) 1st pull + Hang clean 5×3+3

B) 15min EMOM
1>7mins building heavy
8>15mins heavy across

2 CONDITIONING

A) 3 Rounds
9 Toes to bar
8 Deadlifts 105/72.5kg
12 Push ups

B) 3 Rounds
12 Toes to bar
8 Deadlifts 125/87.5kg
3 Strict hand stand push ups
6 Kipping hand stand push ups

C) 3 Rounds
15 Toes to bar
8 Deadlifts 150/105kg
12 Strict Hand stand push ups

OPTIONAL EXTRAS

Programmed work or

3 Rounds
5 Front levers to back lever
Max rep strict Pull ups
rest 2mins

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