WARM UP

4mins
10 Single leg squats
10 Kettlebell presses

MOBILITY

Hipster glide
Peanut crunches
Skin the cat stretch
Athletes choice

STRENGTH

Deadlift 5×5

SKILL

5min EMOM
5 Touch and go power snatch

WOD

3 x 500m Row
rest between rounds

COMPETITORS

SESSION 1

1. Lower body strength lift 3RM
2. Upper body strength lift 3RM
3. Lower body accessory 1 3×12
4. Upper body pulling accessory 1 3×12
5. Upper body triceps accessory 1 3×12

SESSION 2

1. Every 2mins for 3 rounds complete a max set of unbroken Power snatch. You pick the weight so that you get between 12-18reps
2. Every 30sec for 6mins do 3/2 muscle ups
3. WOD

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