WARM UP

4mins
10 Windmills
10 One leg squats

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Shoulder trigger

STRENGTH

Power clean and push jerks 7×3

SKILL

5min EMOM
5-10 Toes to bar
or 2+ ring muscle ups

WOD

15min AMRAP
Row 1000m
Then in the remaining time perform as many rounds as possible of
10 Pull ups
10 Burpees

COMPETITORS

SESSION1

1. Deficit snatch 85-90%
2. Hang squat clean and jerk 85-90%
3. Muscle snatch + Snatch press + Snatch drop 3+3+3 Heavy
4. Deficit Snatch deadlift 85-90%

SESSION2

1. Sled drag 3x100m AHAP
   rest 2mins between rounds
2. 3 Rounds run 800m
   Rest 90sec
3. WOD

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