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

Power clean and push jerk 7×3

SKILL

5mins
30 sec double/triple unders
30sec rest

WOD

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats 42.5/30kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

COMPETITORS

SESSION1

1. EMOM x 7 1 Snatch @90%
2. Front squat 3×70%, 3×80%, 3×90%, max reps @95% – This is a test session
3. Work up to a heavy power clean and push jerk x 3sets at that weight
4. 50 Hand stand push ups for time

SESSION2

1. WOD
2. 3 Rounds
   Max rep dragon flags
   Max rep hip extensions 20/15kg bar – Slow down, straight up, hold the top for a count of 5
   rest 60sec

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