WARMUP

4min AMRAP
10 Kettlebell press
10 Banded goblet squats

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Overhead hang

SKILL/STRENGTH

Squat clean & split jerk 3, 3, 3, 3, 3, 3, 3
Then, rope climb practice

WOD

9 – 7 – 5 reps for time – 5min cutoff

Jerk 85/56kg
Burpee box jumps 30/24″

COMPETITORS

1. Back squat 8 x 4 @ 80%
2. Incline press 7 x 3 (@ a weight you could move for 6)
3. Power Snatch from the blocks (below knee) 5 x 3 building heavy
4. Bent over row 3 x 8 heavy
5. Today’s WOD

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