GROUP A

WARM UP

4mins
10 Banded goblet squats
10 Reverse shrugs
20 sec pull up hold

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athletes choice

STRENGTH

Back squat 6×4

ACCESSORY

Snatch deadlift 5×6

WOD

3 Rounds for max reps
1min push press 52.5/35kg
1min Front squats 52.5/35kg
1min rest

complete 5 burpees if you drop the bar before the rest period starts

GROUP B AND COMP

1. Speed 1 Seated box jump EMOMx10
2. Strength Deadlift 5×1
3. Conditioning
   Open WOD 13.1 17min40 Burpees
   30 Snatch 35/20kg
   30 Burpees
   30 Snatch 60/35kg
   20 Burpees
   30 Snatch 75/45kg
   10 burpees
   Snatch, as many reps as possible 95/55kg
4. Gymnastics conditioning 10min AMRAP
   5 Muscle ups
   10 Strict hand stand push ups

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