WARM UP

4mins
10 Knee muscle snatch
10 Good mornings

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

Snatch 7×3

SKILL

5min EMOM
5-10 Toes to bar
or
2+ Muscle ups

WOD

5 Rounds
5 Clusters 61/42.5kg
10 Pull ups
Rest 1min

COMPETITORS

SESSION1

1. Lower body strength 5RM
2. Upper body strength 5RM
3. Lower body accessory 3×8
4. Upper body pulling 3×8
5. Tricep strength 3×8

SESSION2

1. 5 x 200m Row 1min rest
2. 30sec on 30sec off for 10mins
   Super wall balls
3. WOD

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