WARM UP

5 Cartwheels or wall climbs
10 Single leg deadlifts

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

5 Rounds
2 Legless rope climbs
and
5 Bar dips

SKILL

Sled push 5x15m

WOD

For time
Row 800m
Run 800m

COMPETITORS

SESSION1

1. Jerk from rack 70-75%
2. Pause clean (below knee) 70-75%
3. Snatch press 70-75% – Finish each set with a pause overhead squat
4. Lower Oly 70-75%

SESSION2

1. KB snatch single arm 5×10 per arm, rest as needed
2. 10min EMOM
   6 Deficit hand stand push ups
3. WOD

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