WARM UP

4mins
10 Russian swings
10 Glute bridges each leg

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
First rib quickie

STRENGTH

Back squat 5×5

SKILL

5min EMOM
5 Touch and go power cleans

WOD

5 Rounds
20 Kettlebell swings 32/24kg
20 Burpees

COMPETITORS

SESSION1

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

SESSION2

Running clock session

1. 0min For time
   400m row
   10 Power Snatch 61/42.5kg
   400m row
   10 Muscle ups
   400m row
   10 Overhead squats 61/42.5kg
2. 20min 3 Rounds
   1min Sled push
   2min rest
3. 30min 10min AMRAP
   6 Deficit hand stand push ups – 1 block
   2 Rope climb

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