WARM UP

4mins
10 Russian swings
5 Windmills

MOBILITY

Hipster glide
Peanut crunches
Skin the cat stretch
Trap stretch

STRENGTH

Power snatch 7×3

SKILL

5min EMOM
5-10 Strict chest to bar/kipping/kipping chest to bar pull ups
or 2+ Bar muscle ups

WOD

3 Rounds
2min AMRAP
8 Deadlifts 125/82.5kg
8 Burpees
3min rest

COMPETITORS

SESSION1

1. Lower body strength 5×1
2. Upper body strength 5×1
3. Accessory lower 3×6
4. Accessory pulling 3×6
5. Accessory tricep 3×6

SESSION2

1. 20min EMOM
   1st- 7 Kettlebell snatch left 32/24kg
   2nd- 7 Kettlebell snatch right 32/24kg
   3rd- 12 Sledge hammer strikes left
   4th- 12 Sledge hammer strikes right
2. WOD

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