WARM UP

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

MOBILITY

Hipster glide
Peanut crunches
Barbell quickie
Athletes choice

STRENGTH

Good mornings 5×5

SKILL

5min EMOM
5-10 Kipping hand stand push ups

30sec handstand practice

WOD

10mins of
30sec max touch and go power snatch 60/40kg
30sec rest

1 burpee every time the bar is dropped

COMPETITORS

SESSION1

1. Lower body strength 3RM
2. Upper body strength 3RM
3. Accessory lower 3×6
4. Accessory pulling 3×6
5. Accessory tricep 3×6

SESSION2

1. 10min EMOM
   1st- 20cal Row
   2nd – 7/4 Muscle ups
2. WOD
3. Abs

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