WARM UP

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

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Snatch 7×3

SKILL

5min EMOM
30 sec of double or triple unders

WOD

7min AMRAP
12 Shoulder to overhead 42.4/28kg
12 Toes to bar

COMPETITORS

SESSION1

1. Block snatch 85-90%
2. Clean and jerk 85-90% (doubles or singles only)
3. Snatch trap high pull 3×6
4. Straight leg deficit snatch deadlift

SESSION2

1. Row 3km time trial
2. WOD

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