MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

CLEANS

A) Slow clean pull + Hang clean 5×2+2

B) Touch and go Power clean + Clean + Hang clean 5×1+1+1

SQUAT CONDITIONING

Every 5mins x3 rounds
10 Heavy front squats
90m Sled push

OPTIONAL EXTRAS

Programmed work or

Row 9x 1:40/20sec rest – Use rower presetting
Moderate pace

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