WARM UP

4mins
10 Behind the neck jerk balance
10 Good mornings
10 Back squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

SKILL/STRENGTH

Front squats 5×5

Then

5min EMOM
If you don’t have 5 unassisted strict pull ups do 5 strict assisted pull ups
If you do have 5 unassisted strict pull ups do 5-10 Kipping pull ups
If you have 20 Kipping pull ups do 5-10 Kipping chest to bar pull ups
If you have 20 Chest to bar pull ups do 2+ bar muscle ups

Warning before you start the EMOM you will have to prove you have the pre requisite movement by performing it as a warm up

WOD

15min AMRAP

Run 400m
5 Muscle ups
15 Hang power cleans 52.5/35kg

COMPETITORS

Video a max clean and jerk

1. 20min EMOM
   Odd – 2/1 Legless rope climbs
   Even – 20/15 Push ups
2. 2mins rest then straight into
   Tabata back squats 102.5/70kg – min 48 reps total
   Do 10 burpees for every rep you are short
3. Double kettlebell snatch 10,10,10
4. WOD

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