WARM UP

4mins
10 Banded pause goblet squats
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Front squats 5×5

SKILL

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

WOD

10 Rounds
4 Power cleans 70/46kg
3 Front squats
2 Push jerks
1 Over the bar burpee

Rest 30sec

COMPETITORS

SESSION1

Catch up Saturday if you need or

1. Snatch 60×2, 70×2, 80×1, 85×1, 90×1, 95×1, 85x1x4
2. Clean and jerk 60×1+2, 70×1+2, 80×1, 85×1, 90×1, 95×1, 85×1+1×3
3. Front squat 60×3, 70×3, 80×3, 85×2, 90×1, 80×3, 85x2x3
4. Press ?x3x5

SESSION2

1. 5 Rounds every 2mins
   10 Dips AHAP
   5 Bar muscle ups
2. WOD

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