WARM UP

4mins
10 Single leg squats
15 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

STRENGTH

Squat clean and split jerk 7×3

SKILL

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

WOD

7min AMRAP
10 Power snatch 42.5/29kg
10 Burpees

Burpees are a two hand touch to object just above your finger tips if you stand on your tippy toes

COMPETITORS

SESSION1

1. Lower body strength 10×5 or 13×4 @12RM
2. Upper body strength 10×5 or 13×4 @12RM
3. Accessory lower 3×10
4. Accessory pulling 3×10
5. Accessory triceps 3×10

SESSION2

1. EMOM x10rnds
   1 Power clean – 1 Hang squat clean – 1 Touch and go squat clean – 3 Push jerks
   You pick the weight – Work hard
2. WOD

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