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WARM UP

4mins
10 Banded pause goblet squats
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch

STRENGTH

Bench press and bent over row 5×5

SKILL

5min EMOM
5 Power snatch

WOD

5 Rounds for time – 12min cut off
12 Deadlifts 70/46kg
9 Hang power cleans
6 Front squats
3 Jerks
Rest 30sec

Aim to go unbroken on each set

COMPETITORS

  1. Front squat 5×2
  2. Snatch high pull 5×3
  3. WOD
  4. 3 Rounds for time
    8 Double kettlebell snatch 24/16kg
    8 Burpee box jumps 24/20″
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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