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

Snatch 7×3

SKILL

Sled push 5x15m

WOD

For time – 13min Cut off
500m Row
40 Squats
30 Kettlebell swings 32/24kg
20 Muscle ups

COMPETITORS

1. 2 High hang squat snatch EMOM x 8@65%
2. Slow squat cleans 7×3 – Slow 5sec pull to hang then explode, Keep weight moderate
3. Jerk 10×1 – Same weight as clean
4. WOD

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