WARM UP

4mins
5 Slow snatch deadlifts
5 Snatch high pulls
5 Snatch press
5 Snatch drops

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Front rack neck opener

STRENGTH

Power clean and push jerk 7×3

SKILL

Rope climbs

WOD

5 Rounds – 20min cut off
8 Power cleans 70/47.5kg
Run 200m
8 Deficit hand stand push ups 2/1 blocks
rest 1min

COMPETITORS

1. Speed sled push 5x15m Focus on speed more than weight – rest as needed between sets
2. Bodyweight rep max overhead squat – must be more than 10 reps, scale to 75/85% if you need to
3. WOD
4. 3×8 Good mornings

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