MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 CLEAN AND JERKS

A) Clean pull + Hang power clean + Push jerk 5×3+3+3

B) 15min EMOM – 1 Cluster
1-7mins building
8-15mins holding

2 CONDITIONING

“Grace” 30 Clean and jerks

A) Power clean and jerk 45/30kg

B) Power clean and Jerk 52.5/35kg

C) Power clean and Jerk 60/40kg

D) Power clean and Jerk 70/45kg

OPTIONAL EXTRAS

Programmed work or

Romanian deadlifts 4×10
+ Bent over row 4×8

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