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

Snatch 7×3

SKILL

5min EMOM
5-10 Assisted strict chest to bar/Kipping/Kipping chest to bar pull ups
or 2+ Bar muscle ups

WOD

5 Rounds of
5 Rounds of the “Bear Complex” 60/40kg
Rest 1min

1 Round is

• 1 Power clean
• 1 Front squat
• 1 Push press
• 1 Back squat
• 1 Behind the neck push press

All reps/rounds are to be unbroken
5 Burpee penalty every time you drop the bar

COMPETITORS

SESSION1

1. Snatch singles to a max, max-10/5kg, max-5/2.5kg, max, 90x2x3
2. Front squat singles to max,max, max-10/5kg, max-5/2.5kg, max, 90x2x3
3. Push press 60×3, 65×3, 70×3, 75×2, 70×3
4. Snatch high pull 105x3x5

SESSION2

1. 5 Rounds
   Bench press max reps 85% -Drop 5% per round
   Max rep toes to bar
   rest 90sec
2. WOD
3. Abs

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