GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Hollow swings

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Front squats 5×5

ACCESSORY

Sled push 5x30m

WOD

3 Rounds
1min Burpee pull ups
1min Wall balls
1min rest

GROUP B

1. 1 Snatch 10min EMOM
2. 1 Clean + 1 Front squat + 2 Jerks 10min EMOM
3. Back squat Heavy single
4. 10min EMOM
   5 Pull ups + 3 Bar muscle ups
5. 3 Rounds
   20 Jerks 60/40kg
   15 Toes to bar
   10 Power cleans 60/40kg

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