GROUP A

WARM UP

4mins
10 Pause banded goblet squats
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

STRENGTH

Back squats 5,5,3,3,2,2

WOD

5 Rounds every 3mins
Run 200m
10 Burpee box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Rounds
18m Walking lunge
15 Hug a twinkie’s

SKILLS DEVELOPMENT

Snatch

GROUP B

1. Snatch high pull + Muscle snatch + Snatch press + snatch drop 5×3+3+3+1
2. For time – Rest 60sec between each movement
   30 Hand stand push ups
   30 Burpee over the box
   30 Chest to bar pull ups
   30 Overhead squats 50/35kg
   30 Hang power cleans 60/40kg
   30 Toes to bar
   30 Plyo push ups

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