MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 CLEAN & JERK

A) Pausing clean (Hang) and Pausing jerk 5×3

B) Build to a heavy clean and jerk then 2×3 at 90% of heavy weight

2 CONDITIONING

A) 3 Rounds
10 Touch and Go Cleans 52.5/35kg
8 Toes to bar
30 Kettlebell swings 24/16kg

B) 3 Rounds
10 Touch and Go Cleans 60/40kg
12 Toes to bar
30 Kettlebell swings 32/24kg

OPTIONAL EXTRAS

Programmed work or

Strict kettlebell press 4×12 + Overhead carry 18m to finish each set

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