WARM UP

5 Skin the cats
10 One leg squats

MOBILITY

Trap stretch
Hipster glide
Peanut crunches
Athletes choice

STRENGTH

Power clean and Push jerk 7×3

SKILL

5min EMOM
5 Touch and go power snatch

WOD

12min AMRAP
20 Pull ups
20 Burpee box jumps 24/20″

COMPETITORS

SESSION1

1. Power Snatch 1×50% 1×60% 1×70% 3x1x75%
2. Power clean and jerk 1×50% 1×60% 1×70% 3x1x75%
3. Snatch technique work 15mins play

SESSION2

1. 20min EMOM
   Odd – 18/14 Cal row
   Even – 15m Sled push heavy
2. WOD

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