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

Back squat 5×5

SKILL

Rope climbs 10mins

WOD

3 Rounds – 12min cut off
10 Snatch 60/40kg
10 Burpees
10 Chest to bar pull ups
Rest 2mins

COMPETITORS

Session1

1. Snatch EMOM build from 60% by 5% per minute until 95%
2. Power clean and double jerk 5 heavy sets, max the last
3. Front squats 7×3 Moderate to heavy
4. 30 Muscle ups for time

Session2

1. WOD
2. 5x min on min off loaded plank hold AHAP
3. 3×10 Good mornings

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