WARM UP

4mins
10 Snatch slow deadlifts
10 Snatch press

MOBILITY

Hipster glide
Peanut crunches
Pistol of doom
Athletes choice

STRENGTH

Good mornings 5×5

SKILL

5x15m Sled push

WOD

3 Rounds for time of
30 Wall balls
7 Muscle ups

COMPETITORS

SESSION1

1. Clean and jerk 1×50%, 1×60%, 1×70%, 3x1x75%
2. Snatch 1×50%, 1×60%, 1×70%, 3x1x75%
3. Snatch balance 3x1x100%

SESSION2

1. 3min on 2 off x 5 Row @ Steady pace
   a steady pace would mean your sweating and your heart rate is elevated but you would have no trouble doing your last interval at the same speed as your first. So don’t start out crouching it only to have it crush you, and likewise if it is crushing you don’t force yourself to keep pace. So long story short it’s not high intensity its moderate
2. WOD

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