MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 LEG STRENGTH

A) Deadlifts 3×5

B) Snatch balance + overhead squat 1+2×3

2 CLEAN & JERK

A) Tall split jerks 5×5

B) Clean and jerk 5×3

C) For time 30 Clean and Jerks 100/65kg

3 CONDITIONING

A) 12/9/7
Burpee pull ups
Thrusters 45/30kg

B) 5/4/3
Muscle ups
Thrusters 60/40kg

C) 9/7/5
Muscle ups
Thrusters 60/40kg

OPTIONAL EXTRAS

Programmed work or

3 Rounds
20 Shoulder taps
20 Slow ab mat sit ups
20sec Pull up hold

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