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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

Squat clean and split jerk 7×3

SKILL

5min EMOM
5 Touch and go power snatch

WOD

4 Rounds – 9min cut off
21 Thrusters 42.5/30kg
21 Pull ups
rest 60sec

2 Burpees for every rep not finished at cut off
Better not rest during those work intervals

COMPETITORS

  1. Snatch Heavy single – No misses
  2. Front squat 3×2 medium weight
  3. Muscle snatch + snatch press + Snatch drop 3+3+3 x 3
  4. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

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