WARMUP

10 single leg deadlifts
5 Windmills

MOBILITY

Hipster glide
Thoracic roll
Pistol of doom
Athlete’s choice

STRENGTH

Power clean and push jerk 7×3

SKILL

5min EMOM
5 Touch and go push jerks

WOD

6 rounds – 12min cutoff
6 Deadlifts 142.5/90kg
6 Lateral burpees over the bar
rest 1min

COMPETITORS

SESSION1

1. Lower body strength 10RM
2. Upper body strength 10RM
3. Lower body accessory 1 3×10
4. Upper body accessory pull 1 3×10
5. Upper body tricep 1 3×10

SESSION2

1. 10 rounds
   Row 100m
   40sec rest
2. 10min EMOM
   3 Touch and go power clean and push jerks – heavy as you can
3. WOD

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