WARM UP
4mins
10 Snatch press
10 Russian swings 2×24/16kg
10 Band pull aparts
MOBILITY
Pistol of doom
Groin terror
Thoracic extensions
Overhead hang
SKILL/STRENGTH
Snatch 3,3,3,3,3,3,3
WOD
21/15/9
10 Foot line wall balls 10/6kg
Med ball V-ups 10/6kg
CONDITIONING
- 3-Position Clean – 70%x1x2, 75%x1x3
- Power Jerk + Jerk – 70% x (2+1) x 2, 75% x (2+1) x 3
- Front Squat – 65%x6, 70%x6, 75%x5, 80%x3x2
- Today’s WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
