WARM UP

4mins
10 Banded pause goblet squats
10 Dead bug rolls
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Skin the cat stretch
Peanut crunches

STRENGTH

5 Rounds
2 Legless rope climbs
5 Dips

SKILL

5min EMOM
5 Power clean and jerks

WOD

13.5 AMRAP in 4mins
15 Thrusters 45/29kg
15 Chest to bar pull ups

If the you complete 3 Rounds in the 4mins, then the WOD extends by another 4mins. If you complete 6 rounds in the 8mins then the workout will extend by another 4mins etc etc

COMPETITORS

Session1

1. Hang squat snatch 5×1 at or above 85%
2. Power clean and jerk 5×1 at or above 85%
3. Back squat 3×5 across
4. “JT” 21/15/9 – Strict 8min cut off
   Hand stand push ups
   Ring dips
   Push ups

Session2

1. WOD
2. 3x1min Weighted plank

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