MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 CLEANS

A) Clean pull + Hang clean 5×4+3

B) “Mooloolaba Complex” 3 Heavy rounds
4 Clean pulls + 3 Hang cleans + 2 Push press + 1 Jerk

2 CONDITIONING

A) 15min AMRAP
7 Overhead squats 60/40kg
10 Pull ups
10 Dips

B) 15min AMRAP
7 Snatch 60/40kg
10 Pull ups
10 Dips

C) 15min AMRAP
10 Snatch 60/40kg
15 Pull ups
15 Dips

OPTIONAL EXTRAS

Programmed work or

3 Rounds
Max front lever hold
Max rep Tricep push ups
Rest 2mins

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