Clean And Jerk

Build up to a heavy clean and double split jerk

Conditioning

Complete as many rounds as possible in 20 mins of:
5 Thrusters, 42.5/30kg
7 Hang Power Cleans, 42.5/30kg
10 Sumo Deadlift High Pulls, 42.5/30kg

Extras

3 Super sets of
3 Strict muscle ups or strict ring pull ups/rows
5 Ring swing to hips or ring lever swings
Max rep pause dips (hold the bottom for 3 and top with turn out for 3)
Rest as needed between supersets

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

Gymnastic Skills

Every 1 min for 20 mins, alternating between:
Free Standing Handstand Hold 30 secs
Bar Muscle-ups
Rope Climb Progressions 30 secs
Rest

Conditioning

5 rounds for time of:
50 Double Unders
10 Pull-ups

Extras

Good mornings 3×15

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

Squat

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Gymnastics Press Endurance

Tabata Push-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals

Extras

Strict pull ups 3×12

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

Barbell Endurance

Conditioning

14-12-10-8-6 reps, for time of:
Toes-to-bar
Box Jump, 30/24in

Optional Extras

Dips 3×10

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

Conditioning

Cleans

Hang Clean 2-2-2-2-2

Extras

Suit case carry 3x30m