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GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 T push ups

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Front rack neck opener

STRENGTH

Deadlift 5×3

ACCESSORY

Sled push 5x15m

WOD

10min AMRAP
10 Hang power cleans 52.5/35kg
10 Front squats
10 Push press

GROUP B & COMPETITORS

  1. Snatch 3×2 @90% 5×1 above 90%
  2. 3 x Mooloolaba complex AHAP
    4 Clean pulls – 3 Power cleans – 2 Push jerks – 1 Split jerk
  3. Front squat 2×6, 2×4
  4. 15min AMRAP
    5 Muscle ups – unbroken
    5 Squat snatch 70/46kg – unbroken
    * 2 Burpees every time you break
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.