MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SNATCH

A) Snatch 1st pull 3×5
Then Snatch 3×3

B) Snatch pull + Hang snatch 1+1×2 x5sets

A) Find your Back squat 5RM

B) Box squat find a Heavy 3

A) 3 Rounds
40 Squats
10 Pull ups
5 Strict burpees
10 Hang power cleans 52.5/35kg

B) 3 Rounds
50 Squats
4 Muscle ups
10 Hang power cleans 52.5/35kg

C) “Nasty Girls”
3 Rounds
50 Squats
7 Muscle ups
10 Hang power cleans 60/40kg

Programmed work or

Bench press 4×6 + 15 Tight toes to bar or tight hollow swings

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