WARM UP

4mins
10 Single leg squats
10 Windmills

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Clean and split jerk 7×3

SKILL

5min EMOM
5 Power snatch

WOD

7min AMRAP
3 Rounds
12 Overhead squats
18 Pull ups

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. Farmers carry 3x60m Max weight on last set
2. Strict muscle ups 3x 5-10
3. WOD

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