WARM UP

4mins
10 Pause banded goblet squats
4 Windmills
8 KB presses

MOBILITY

Pistol of doom
Hipster glides
Thoracic roll
Skin the cat stretch

STRENGTH

Snatch 7×3

SKILL

5min EMOM
If you can do a strict hand stand push up – 5 Kipping hand stand push ups
If  you cannot do a strict hand stand push up – 5 Strict press

WOD

9/7/5
Muscle ups
Power cleans 93/61kg
Front squats 93/61kg

COMPETITORS

SESSION 1

1. Oly lift 1 80-90%
2. Oly lift accessory 1 80-90%
3. Oly lift accessory 2 80-90%

SESSION 2

Running clock

1. 8 Rounds
   30sec Row max meters
   1min rest
2. at the 15min mark
   Max reps unbroken wall balls 6/4kg
3. at the 25min mark
   10min AMRAP
   90m Sled drag 20/10kg
   15 Hand release push ups
4. WOD

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