WARM UP

4mins
5 Cartwheels or wall climbs
10 Pause banded goblet squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

STRENGTH

Power clean and push jerk 7×3

SKILL

5min EMOM
5 Touch and go power snatch

WOD

“MARY” 20min AMRAP
5 Hand stand push ups
10 One legged squats (5 each side alternating)
15 Pull ups

COMPETITORS

1. Clean and jerk 50-60%
2. Power snatch 50-60%
3. Front squat 50-60%
4. WOD

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