WARM UP

4mins (min 2 rounds)
5 Slow snatch deadlifts
5 Snatch high pulls
5 Snatch press
5 Snatch drops

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Clean and split jerk 7×3

SKILL

5min EMOM
5-10 Kipping hand stand push ups
or 5-10 Push ups

WOD

For time
Row 2km

COMPETITORS

Swim Workout

1. 6×50 (1x each of the above freestyle breathing drills) w/ 30sec rest
2. 200 pull
3. 6×50 kick w/ fins (25 sprint/25 easy) w/ 30sec rest
4. 150 pull
5. 6×50 swim w/ fins (25 sprint/25 easy) w/ 30sec rest
6. 100 pull
7. 6×50 swim no fins (25 sprint/25 easy) w/ 30sec rest
8. 50 pull
9. 100 cool down
   Total: 1800

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