WARM UP

4mins
10 Single leg squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Overhead hang

STRENGTH

Squat clean and split jerk 7×3

SKILL

5 x 100m Row

WOD

3 x 2min Rounds of
Thrusters 60/40kg
Burpees over the bar

Rest 3mins between rounds

Your score is the number of reps completed
Start with thrusters and get as many reps as you can unbroken
All thrusters are worth 2 reps
Once the bar is dropped you cannot do anymore thrusters and must continue to add reps with burpees over the bar

COMPETITORS

SESSION 1

1. Lower body strength 5RM
2. Upper body strength 5RM
3. Lower body accessory 1 3×10
4. Upper body pulling accessory 1 3×10
5. Upper body triceps accessory 1 3×10

SESSION 2

1. 10min EMOM 3 Touch and go clean and jerks start at 50/35kg and build every set. You choose the weight
2. 50 Toes to bar for time
3. WOD

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