WARM UP

4mins
10 One legged deadlifts
10 Pause ring rows

MOBILITY

Pistol of doom
Peanut crunches
Hipster glide
First rib love

STRENGTH

Hand stand push ups and bent over row 5×5

SKILL

5min EMOM
Pull ups or bar muscle ups

WOD

3 Rounds
10 Power cleans 61/42.5kg
10 Thrusters 61/42.5kg

COMPETITORS

SESSION1

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

SESSION2

1. Row 3x3500m @ 2:00-2:10 – rest 3mins
2. WOD

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