WARM UP

4mins
5 Single leg squats
5 Cartwheels or wall climbs

MOBILITY

Hipster glide
Peanut crunches
Overhead hang
Shoulder trigger

STRENGTH

Push press 5×5

SKILL

5min EMOM
5 Touch and go power snatch

WOD

9 Rounds
9 Power clean 42.5/29kg
9 Push press 42.5/29kg

2mins rest between every 3rd round

COMPETITORS

SESSION1

1. Lower body strength 5×5 or 6×4 @10RM
2. Upper body strength 5×5 or 6×4 @10RM
3. Lower body accessory 3×10
4. Upper body pulling 3×10
5. Triceps accessory 3×10

SESSION2

1. 3 Rounds
   5 Windmills
2. 400m Sled push 40/30kg
3. WOD

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