WARM UP

4mins
10 Slow snatch deadlifts
10 Snatch high pulls
10 Snatch press

MOBILITY

Hipster glide
Pistol of doom
Shoulder trigger
Barbell quickie
Thoracic roll

STRENGTH

Power snatch 7×3

SKILL

5min EMOM
5-10 Assisted strict chest to bar pull ups or
5-10 Kipping pull ups or
5-10 Kipping chest to bar pull ups or
3+ Bar muscle ups

WOD

5 Rounds
Row 500m
Rest between sets

COMPETITORS

SESSION1

1. Lower body strength 5×3 or 8×2
2. Upper body strength 5×3 or 8×2
3. Accessory lower 3×8
4. Accessory pulling 3×8
5. Accessory triceps 3×8

SESSION2

1. 5min EMOM
   40m Zercher carry
   You must make sure you do this while the class is mobilising
   Don’t be an ass and try to do it while everyone is snatching and
   definitely don’t do it through the markets
2. 5min EMOM
   5 Touch and go power snatch AHAP
3. WOD

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