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MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 SQUAT

A) Pause back squats 2×10

B) 3 rep max Thruster

2 Jerks

A) Tall push jerks 5×5

B) Push jerk 1/5/1/10/1

3 CONDITIONING

9min AMRAP
8 Hang power cleans 60/40kg
6 Push jerks 60/40kg
4 Over the bar burpees

OPTIONAL EXTRAS

Programmed work or

3 Rounds
1min weighted plank
10 Strict toes to bar
rest 1min

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

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