WARM UP

4mins
1 Burpee
1 Burpee

MOBILITY

Posterior hip cap distraction
Thoracic roll
Skin the cat stretch

SKILL/STRENGTH

Sumo Deadlift 5,5,5,5,5
Max set of ring push ups between sets

WOD

21-15-9
Hang power clean 52.5/36kg
Push jerk 52.5/36kg

COMPETITORS WORK

1. Warm up – then start the clock – 10mins to find 1RM Deadlift
2. On the 10th min begin – 100 strict pull ups for time – 15mins cutoff, rest the remainder – aim to pace the pull ups out e.g. 4reps every 30sec will give you a time of 12:30
3. 5 Rounds every 2mins 8 Power snatch 52.5/36kg 8 burpees over the bar – If you can’t finish a round catch the burpees you missed at the end
4. 2mins rest
5. Tabata Double kettlebell snatch 20/12kg
6. Todays WOD

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