WARM UP

4mins
10 Tall cleans 20/15kg
10 Good mornings
10 Overhead squats

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Athletes choice

SKILL/STRENGTH

Cleans 3,3,3,3,3,3,3

WOD

21/15/9
Deadlift 100/70kg
Overhead squat 60/40kg

Each athlete will get one bar only and adjust weights for each movement

COMPETITORS WORK

1. 3 Position clean 2 rounds 60%, 2 rounds 65% every 2mins
2. Push jerk + jerk 2+1 x2 @60%, x2 @65% every 2mins
3. Front squat 10 Round EMOM 2reps @50%
4. 9/7/5/3
   Muscle ups
   Box jumps 36/30″
5. Todays WOD

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