WARM UP

4mins
20 Russian swings 32/24kg
4 Cart wheels -2 each side
or 2 Wall climbs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie
Overhead hang

SKILL/STRENGTH

Power snatch 7×3

Then

Practice hand stand hold/walk/kipping push up

WOD

Every 4mins for 5 rounds
Run 400m

COMPETITORS

1. Back squat 6×6 @5-10kg more than last monday (70%+5-10kg)
2. Squat snatch off the blocks 2×3 @80%, 3×3 @85%
3. Axle bar bench press 5×5- use 40% of your 1Rm and add extra weight via kettle bells with bands which will swing and create instability… Go heavy and really challenge yourself
4. WOD

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