WARM UP

4mins
10 Snatch press
10 Good mornings
10 Leg swings

MOBILITY

Pistol of doom
Groin terror
Peanut crunches
Barbell quickie

SKILL/STRENGTH

Snatch 3,3,3,3,3,3,3

WOD

2 Rounds For time – 3min cut off on each round

Run 4oom
15 Burpee box jumps 30/24″
Rest

The second rounds starts at the 8min mark giving you 5mins of rest plus any left over time from the cutoff. Your score is the two times added together

This is about all out speed… Be careful of traffic

COMPETITORS

1. 3-Position Clean – 65%x1x2 rounds, 70%x1x3 rounds
2. Power Jerk + Jerk – 65% x (2+1) x 2 rounds, 70% x (2+1) x 3 rounds
3. Front Squat – 60%x6, 65%x6, 70%x5, 75%x3, 70%x5
4. Todays WOD

Hang in there gang. We have two more weeks of this oly + met con hell. Then we can go back to our EMOM’s, timed efforts and complexes.

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