WARM UP

4mins
10 Banded pause goblet squats
10 Reverse shrugs

MOBILITY

Pistol of Doom
Hipster glide
Thoracic roll
Shoulder trigger
Trap stretch

STRENGTH

Bench press and bent over row 5×5

SKILL

5min EMOM
5 Touch and go push jerks

WOD

For time
10 Squat cleans 102.5/67.5kg
20 Muscle ups
30 Hand stand push ups

COMPETITORS

SESSION1

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

SESSION2

1. Row 5x1250m @1:48-2:03 pace

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