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