WARM UP

4mins
10 Muscle snatch
10 Good mornings

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Overhead hang

SKILL/STRENGTH

Power snatch 7×3

Then

3 Rounds max ascents touch and go rope climbs

Come down with control using feet, when you hit the ground immediately jump up and start the next climb. Continue for as many ascents as possible

WOD

“Dianne” 21/15/9
Deadlift 102.5/70kg
Hand stand push ups

COMPETITORS

1. EMOM 20mins
   15m Farmers carry 90/60kg
   5 Weighted dips 20/10kg
2. EMOM 5mins
   3 Touch and go squat snatch building weight
3. EMOM 5mins
   5/2 Bar muscle ups
4. Practice hand stand walk
5. WOD

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