MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 SQUAT

A) Pause back squats 2×10

B) 3 rep max Thruster

2 Jerks

A) Tall push jerks 5×5

B) Push jerk 1/5/1/10/1

3 CONDITIONING

9min AMRAP
8 Hang power cleans 60/40kg
6 Push jerks 60/40kg
4 Over the bar burpees

OPTIONAL EXTRAS

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