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
Barbell quickie

STRENGTH

Deadlift 5×5

SKILL

5x15m Sled push

WOD

12min AMRAP
15 Power snatches 45/30kg
15 Box jumps 24/20″

COMPETITORS

Session1

1. Every second minute – 2 Hang squat snatch + 2 Snatch balance @80% x7Rounds
2. Every second minute – 1 Squat clean + 2 Jerks @80% x7Rounds
3. Back squat 3×3 Across
4. 5min EMOM
   1st – L-sit rope climb
   2nd – 18m Handstand walk
5. 1200m Run
   200m Row
   800m Run
   400m Row
   400m Run
   800m Row
   200m Run
   1200m Row

Session2

1. WOD
2. 25 Skin the cats on a bar

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